Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheat VS Plain Chapati Bread

Weight per 500 calories

• Crackers, standard snack-type, with whole wheat: 108g
• Plain Chapati Bread: 168g

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.

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	60.2% 0.96g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	60% 78g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	6.3% 4.58g	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	0.27% 0.19g	1.25% 0.91g	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	% 0.26g	% 0.42g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 0.49g	g per day for Men 19-50 years
Fiber	14% 5.3g	21.7% 8.25g	38g per day for Men 19-50 years
Protein	14% 7.87g	34% 19g	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	28.8% 0.35mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	71.3% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	35% 0.45mg	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	15.7% 62.6μg	25.7% 103μg	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	21% 3.13mg	9.88% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.8% 15.3μg	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	18% 180mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	47% 0.42mg	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	49.3% 3.94mg	63.3% 5.07mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	92% 2.1mg	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	55% 384mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	1.5% 55.6g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, With Whole Wheat VS Plain Chapati Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Plain Chapati Bread?

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, with whole wheat vs Plain Chapati Bread:

• 500 calories of Crackers, standard snack-type, with whole wheat have 2.1 times more Vitamin E than Plain Chapati Bread.
• While 500 kcal of Commercially Prepared Plain Chapati Bread contain 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.
• 500 calories of Plain Chapati Bread have insufficient amounts of Vitamin E

Comparing minerals per 500 calories for Crackers, standard snack-type, with whole wheat vs Plain Chapati Bread:

• 500 calories of Crackers, standard snack-type, with whole wheat have 1.2 times more Phosphorus than Plain Chapati Bread.
• While 500 kcal of Commercially Prepared Plain Chapati Bread contain 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 Plain Chapati Bread contain similar levels of Calcium and Sodium per 500 calories.
• 500 calories of Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of 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 Plain Chapati Bread.
• While 500 kcal of Commercially Prepared Plain Chapati Bread contain 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 Plain Chapati Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.