Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-covered VS Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	36% 1044kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	56.4% 54.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	107% 34.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	51.7% 67.2g	130g per day for Men 19-50 years
Sugars	142% 103g	7.2% 5.2g	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	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	17.8% 6.75g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Sprouted Wheat Bread	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	38.5% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	29.5% 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	7.44% 29.8μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	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	28.6% 4.3mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	46% 0.41mg	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	30.8% 2.46mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	NA	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	33% 232mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	108% 59.5μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.093% 3.43g	2.73% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Sprouted Wheat Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafer, chocolate-covered versus 7 oz of Sprouted Wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, chocolate-covered vs Sprouted Wheat Bread:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 2.7 times more Vitamin B2, more Vitamin B9, more Vitamin B12, 6.4 times more Vitamin E and 6.3 times more Vitamin K than Sprouted Wheat Bread.
• While 7 oz of Sprouted Wheat Bread contain 2.5 times more Vitamin B1, 3.6 times more Vitamin B3 and 4 times more Vitamin B6 than Cookies, sugar wafer, chocolate-covered.
• 7 ounces of Sprouted Wheat Bread have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin K
• Both Cookies, sugar wafer, chocolate-covered as well as Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, sugar wafer, chocolate-covered vs Sprouted Wheat Bread:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 1.3 times more Copper and 1.6 times more Potassium than Sprouted Wheat Bread.
• While 7 oz of Sprouted Wheat Bread contain 1.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 5.6 times more Selenium, 3.4 times more Sodium and 2 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Sprouted Wheat Bread lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 2.8 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.9 times more Carbohydrate and 19.7 times more Sugars than Sprouted Wheat Bread.
• While 7 oz of Sprouted Wheat Bread contain 1.6 times more Fiber and 3.8 times more Protein than Cookies, sugar wafer, chocolate-covered.
• 7 ounces of Sprouted Wheat Bread provide inadequate amounts of Omega 3 and Omega 6