Comparing Nutrients in 7 ounces Bread, white, commercially prepared, low sodium, no salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	18.3% 530kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	46.2% 45g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	46.4% 15g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.28% 1.4g	26.2% 4.46g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	102% 133g	130g per day for Men 19-50 years
Sugars	11.8% 8.55g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	13% 4.96g	38g per day for Men 19-50 years
Protein	29% 16.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	5.87% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	8.55% 0.11mg	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	55% 220μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0.83% 0.02μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	46.7% 0.42mg	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	75% 6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	38.7% 0.89mg	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	26.6% 187mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	81.5% 45μg	NA	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.97% 73g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, low sodium, no salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, white, commercially prepared, low sodium, no salt versus 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bread, white, commercially prepared, low sodium, no salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 7 ounces of Bread, white, commercially prepared, low sodium, no salt have 8 times more Vitamin B1, 5.7 times more Vitamin B2, 8.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 12.3 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Bread, white, commercially prepared, low sodium, no salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide similar amounts of Vitamin B6 per seven ounces.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Bread, white, commercially prepared, low sodium, no salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 7 ounces of Bread, white, commercially prepared, low sodium, no salt have 4.3 times more Calcium and 3 times more Iron than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 1.7 times more Copper and 1.3 times more Magnesium than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain similar levels of Manganese, Phosphorus, Potassium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread, white, commercially prepared, low sodium, no salt have 1.5 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 1.8 times more Energy, 6.3 times more Fat, 9.2 times more Saturated Fat, 3.5 times more Omega 3, 3.2 times more Omega 6 and 1.3 times more Carbohydrate than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched offer comparable quantities of Fiber per seven ounces.