Comparing Nutrients in 500 calories Plain Chapati Bread VS Cookies, sugar wafer, chocolate-covered

Weight per 500 calories

• Plain Chapati Bread: 168g
• Cookies, sugar wafer, chocolate-covered: 95g

Cookies, sugar wafer, chocolate-covered have 1.8 times more energy per unit of mass than Commercially Prepared Plain Chapati Bread, which is very high in comparison to other foods. Plain Chapati Bread having high energy density.

Which food has more nutrients per 500 calories - Plain Chapati Bread or Cookies, sugar wafer, chocolate-covered?

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	27% 26.2g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	6.3% 4.58g	68% 49g	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	1.25% 0.91g	NA	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 0.49g	NA	g per day for Men 19-50 years
Fiber	21.7% 8.25g	8.5% 3.23g	38g per day for Men 19-50 years
Protein	34% 19g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	NA	0.11% 0.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	7.45% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.3% 11.4mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	3.5% 0.046mg	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	25.7% 103μg	3.56% 14.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	5.94% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.88% 1.5mg	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.47% 6.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	15.7% 157mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	28% 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	63.3% 5.07mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	10% 42.8mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	NA	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	44.3% 310mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	9.33% 5.13μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	8.75% 131mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	1.5% 55.6g	0.044% 1.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plain Chapati Bread vs Cookies, sugar wafer, chocolate-covered:

• Commercially Prepared Plain Chapati Bread has 10.4 times more Vitamin B1, 1.6 times more Vitamin B2, 18.7 times more Vitamin B3, 10 times more Vitamin B6 and 7.2 times more Vitamin B9 than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.4 times more Vitamin E than Commercially Prepared Plain Chapati Bread.

Comparing minerals per 500 calories for Plain Chapati Bread vs Cookies, sugar wafer, chocolate-covered:

• Commercially Prepared Plain Chapati Bread has more Calcium, 1.7 times more Copper, 4.3 times more Iron, 2.4 times more Magnesium, 2.8 times more Phosphorus, 1.5 times more Potassium, 17.6 times more Selenium, 5.2 times more Sodium and 4.6 times more Zinc than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 500 calories:

• Commercially Prepared Plain Chapati Bread has 1.2 times more Carbohydrate, 2.6 times more Fiber and 5.8 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 2.1 times more Fat, 5 times more Saturated Fat, 2.2 times more Omega 6 and 10.7 times more Sugars than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Cookies, sugar wafer, chocolate-covered have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Commercially Prepared Plain Chapati Bread as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Glucose and Sucrose in 500 kcal.