Comparing Nutrients in 5 ounces Plain Chapati Bread VS Cookies, shortbread, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Plain Chapati Bread	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	14.5% 421kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	20.8% 6.65g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	44.3% 7.52g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	83% 108g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	42.3% 30.7g	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	1.06% 0.77g	0.59% 0.43g	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	% 0.35g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 29.8g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	28.5% 16g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	34.2% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.4% 0.38mg	7.74% 0.1mg	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	21.6% 86.5μg	28.7% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	8.3% 1.25mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	13% 132mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	14% 0.13mg	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	53.3% 4.27mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	24.2% 0.56mg	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	37.3% 261mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	0.14% 5.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Plain Chapati Bread vs Cookies, shortbread, reduced fat:

• Commercially Prepared Plain Chapati Bread has 1.6 times more Vitamin B1, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.8 times more Vitamin B6 than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 1.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 2.8 times more Vitamin E than Commercially Prepared Plain Chapati Bread.

Comparing minerals per 5 ounces for Plain Chapati Bread vs Cookies, shortbread, reduced fat:

• Commercially Prepared Plain Chapati Bread has 7.2 times more Calcium, 2.8 times more Copper, 4.4 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 3 times more Potassium, 8.7 times more Selenium and 3.2 times more Zinc than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 1.4 times more Sodium than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Cookies, shortbread, reduced fat have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Commercially Prepared Plain Chapati Bread has 3.8 times more Fiber and 2.1 times more Protein than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 1.5 times more Energy, 1.9 times more Fat, 2.4 times more Saturated Fat, 1.3 times more Omega 3, 5.2 times more Omega 6, 1.6 times more Carbohydrate and 8 times more Sugars than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread as well as Cookies, shortbread, reduced fat have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.