Comparing Nutrients in 500 calories Multi-grain Bread VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Weight per 500 calories

• Multi-grain Bread: 189g
• Cookies, animal crackers (includes arrowroot, tea biscuits): 112g

Cookies, animal crackers (includes arrowroot, tea biscuits) have 1.7 times more energy per unit of mass than Multi-grain Bread, which is very high in comparison to other foods. Multi-grain Bread having high energy density.

Which food has more nutrients per 500 calories - Multi-grain Bread or Cookies, animal crackers (includes arrowroot, tea biscuits)?

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Multi-grain Bread	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.65g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	64% 83g	130g per day for Men 19-50 years
Sugars	16.6% 12g	36% 26g	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	6.38% 4.62g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36.7% 14g	3.25% 1.23g	38g per day for Men 19-50 years
Protein	45% 25.2g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	8.43% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	1.9% 0.025mg	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	35.4% 142μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.34% 0.056μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.65% 0.7mg	0.9% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	19.4% 194mg	4.82% 48.2mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	19.6% 0.18mg	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	59% 4.7mg	38.5% 3.1mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	4.8% 20mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	20.6% 0.47mg	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	61.5% 430mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	14.3% 7.85μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	6.52% 0.72mg	11mg per day for Men 19-50 years
Water	1.9% 69.7g	0.12% 4.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Multi-grain Bread vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Multi-grain Bread has 1.3 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 20.1 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.5 times more Vitamin B2 and 2.5 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Multi-grain Bread vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Multi-grain Bread has 4 times more Calcium, 3 times more Copper, 1.5 times more Iron, 7.3 times more Magnesium, 8.1 times more Manganese, 3.4 times more Phosphorus, 3.9 times more Potassium, 7.9 times more Selenium, 1.9 times more Sodium and 4.5 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).

Comparison of macro-nutrients per 500 calories:

• Multi-grain Bread has 3.6 times more Omega 3, 1.6 times more Omega 6, 11.3 times more Fiber and 3.3 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.9 times more Fat, 2.4 times more Saturated Fat and 2.2 times more Sugars than Multi-grain Bread.
• Both Multi-grain Bread and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Multi-grain Bread as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.