Comparing Nutrients in 300 calories Crackers, standard snack-type, with whole wheat VS Plain Chapati Bread

Weight per 300 calories

• Crackers, standard snack-type, with whole wheat: 64.8g
• Plain Chapati Bread: 101g

Crackers, standard snack-type, with whole wheat have 1.6 times more energy per 100g than Plain Chapati Bread. It has very high energy density when compared to other foods. Commercially Prepared Plain Chapati Bread having high energy density.

Which food has more nutrients per 300 calories - Crackers, standard snack-type, with whole wheat or Plain Chapati Bread?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Plain Chapati Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	7.76% 7.53g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	36% 47g	130g per day for Men 19-50 years
Sugars	9.32% 6.76g	3.8% 2.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.16% 0.12g	0.75% 0.55g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.16g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 6.3g	% 0.29g	g per day for Men 19-50 years
Fiber	8.36% 3.17g	13% 4.95g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.16% 0.31mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.97% 0.12mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.4% 37.6μg	15.4% 61.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.88mg	5.93% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.67% 9.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	11% 108mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	28.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.6% 2.37mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	7.25% 30.5mg	15% 62.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	55% 1.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 231mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	4% 135mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.64μg	99% 54.2μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	6.54% 0.72mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.048% 1.77g	0.9% 33.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, with whole wheat vs Plain Chapati Bread:

• Crackers, standard snack-type, with whole wheat have 2.1 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.

Comparing minerals per 300 calories for Crackers, standard snack-type, with whole wheat vs Plain Chapati Bread:

• Crackers, standard snack-type, with whole wheat have 1.2 times more Phosphorus than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 2 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 2 times more Potassium, 9.6 times more Selenium and 2.2 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Commercially Prepared Plain Chapati Bread have similar amounts of Calcium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, with whole wheat have 1.5 times more Fat, 1.4 times more Saturated Fat, 4.3 times more Omega 3, 4.5 times more Omega 6 and 2.5 times more Sugars than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 1.6 times more Fiber and 2.4 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Commercially Prepared Plain Chapati Bread have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.