Comparing Nutrients in 5 ounces Frozen Whole Wheat Chapati Bread VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Rice crackers	10%	11%	79%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Rice crackers	Recommended Dietary Allowance
Energy	14.6% 424kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	6.08% 1.03g	13% 2.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	90% 117g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	0% 0g	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	0.53% 0.38g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	0% 0g	38g per day for Men 19-50 years
Protein	20% 11g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Rice crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.53mg	49% 7.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	60.4% 0.79mg	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	16% 63.8μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	5.2% 0.78mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Rice crackers	Recommended Dietary Allowance
Calcium	5.1% 51mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	39% 3.1mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	251% 5.77mg	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	32% 224mg	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	0.004% 0.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Chapati Bread VS Rice crackers per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Whole Wheat Chapati Bread versus 5 oz of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Whole Wheat Chapati Bread vs Rice crackers:

• 5 ounces of Frozen Whole Wheat Chapati Bread have 1.8 times more Vitamin B2, 2 times more Vitamin B9 and 1.6 times more Vitamin K than Rice crackers.
• While 5 oz of Rice crackers contain 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 2.3 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and Rice crackers provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Rice crackers have insufficient amounts of Vitamin K
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Whole Wheat Chapati Bread vs Rice crackers:

• 5 ounces of Frozen Whole Wheat Chapati Bread have more Calcium, more Iron and 1.3 times more Sodium than Rice crackers.
• While 5 oz of Rice crackers contain 1.3 times more Copper, 2.8 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus and 1.4 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and Rice crackers contain similar levels of Potassium and Selenium per five ounces.
• 5 ounces of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Whole Wheat Chapati Bread have 1.8 times more Fat, more Saturated Fat, more Sugars and more Fiber than Rice crackers.
• While 5 oz of Rice crackers contain 1.4 times more Energy, 2 times more Omega 3, 2.2 times more Omega 6, 1.8 times more Carbohydrate and 1.3 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• 5 ounces of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3
• 5 ounces of Rice crackers provide inadequate amounts of Fiber