Comparing Nutrients in 5 ounces Plain Chapati Bread VS 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	14.5% 421kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	76.4% 24.4g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	32.4% 5.5g	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	72% 94g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	101% 73.3g	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	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	28.5% 16g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.4% 0.38mg	5.23% 0.068mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	8.86% 0.21μg	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	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.15% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	13% 132mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	41.7% 0.38mg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	37.3% 261mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	14% 7.65μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	0.066% 2.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Plain Chapati Bread vs Cookies, sugar wafer, chocolate-covered:

• Commercially Prepared Plain Chapati Bread has 5.9 times more Vitamin B1, 10.6 times more Vitamin B3, 5.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 2.5 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Cookies, sugar wafer, chocolate-covered have similar amounts of Vitamin B2 per 5 oz.

Comparing minerals per 5 ounces for Plain Chapati Bread vs Cookies, sugar wafer, chocolate-covered:

• Commercially Prepared Plain Chapati Bread has more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 9.9 times more Selenium, 3 times more Sodium and 2.6 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• Both Commercially Prepared Plain Chapati Bread and Cookies, sugar wafer, chocolate-covered have similar amounts of Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Commercially Prepared Plain Chapati Bread has 1.4 times more Fiber and 3.3 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.8 times more Energy, 3.7 times more Fat, 8.8 times more Saturated Fat, 2.2 times more Omega 3, 3.8 times more Omega 6, 1.4 times more Carbohydrate and 19 times more Sugars than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Glucose and Sucrose in 5 oz.