Comparing Nutrients in 5 ounces Crackers, standard snack-type, with whole wheat VS 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	22.6% 656kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	58.7% 9.97g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	74.5% 97g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	5.3% 3.86g	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	0.35% 0.26g	1.06% 0.77g	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	% 0.34g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 0.41g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	28.5% 16g	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	37.8% 0.45mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	29.4% 0.38mg	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	20.6% 82.2μg	21.6% 86.5μg	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	27.4% 4.1mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	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	23.7% 237mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	39.7% 0.36mg	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	64.7% 5.17mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	77% 1.77mg	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	72% 505mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	70.7% 1060mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	1.26% 46.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Plain Chapati Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, standard snack-type, with whole wheat versus 5 oz of Plain Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, standard snack-type, with whole wheat vs Plain Chapati Bread:

• 5 ounces of Crackers, standard snack-type, with whole wheat have 1.2 times more Vitamin B2 and 3.3 times more Vitamin E than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Plain Chapati Bread provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.

Comparing minerals per 5 ounces for Crackers, standard snack-type, with whole wheat vs Plain Chapati Bread:

• 5 ounces of Crackers, standard snack-type, with whole wheat have 1.8 times more Calcium, 1.2 times more Iron, 1.9 times more Phosphorus and 1.8 times more Sodium than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 1.3 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Potassium, 6.2 times more Selenium and 1.4 times more Zinc than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, standard snack-type, with whole wheat have 1.6 times more Energy, 2.4 times more Fat, 2.2 times more Saturated Fat, 6.8 times more Omega 3, 6.9 times more Omega 6, 1.5 times more Carbohydrate and 3.8 times more Sugars than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 1.5 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 Fiber per five ounces.