Comparing Nutrients in 7 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	20.3% 589kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	56.4% 54.8g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	107% 34.2g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	45.4% 7.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	101% 131g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	142% 103g	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	1.48% 1.07g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	40% 22.3g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	7.33% 0.095mg	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	30.3% 121μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	12.4% 0.3μg	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	11.6% 1.75mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	18.5% 185mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	58.4% 0.53mg	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	74.7% 5.97mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	52% 365mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	194% 107μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.093% 3.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.