Comparing Nutrients in 7 ounces Multi-grain Bread VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Multi-grain Bread	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	18% 526kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	8.65% 8.4g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	21.5% 6.87g	32g per day for Men 19-50 years
Omega 3	25.4% 0.41g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	20.7% 3.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	113% 147g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	63.8% 46.2g	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	6.7% 4.86g	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	% 3.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.02mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	3.36% 0.044mg	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	37.2% 149μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	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	4.9% 0.73mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	20.4% 204mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	34.6% 0.31mg	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	62% 4.96mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	175% 4mg	36.5% 0.84mg	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	64.6% 452mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	50.4% 756mg	44.3% 665mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	2% 73.3g	0.21% 7.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Multi-grain Bread vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Multi-grain Bread has 12 times more Vitamin B6 and 3.1 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12 and 4.2 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Multi-grain Bread as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Multi-grain Bread vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Multi-grain Bread has 2.4 times more Calcium, 1.8 times more Copper, 4.3 times more Magnesium, 4.8 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 4.7 times more Selenium and 2.7 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Multi-grain Bread and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Iron and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Multi-grain Bread has 2.1 times more Omega 3, 6.7 times more Fiber and 1.9 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.7 times more Energy, 3.3 times more Fat, 4 times more Saturated Fat, 1.7 times more Carbohydrate and 3.6 times more Sugars than Multi-grain Bread.
• Both Multi-grain Bread and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Omega 6 per 7 oz.
• Both Multi-grain Bread as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.