Comparing Nutrients in 7 ounces Crackers, multigrain VS Frozen Whole Wheat Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Crackers, multigrain	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	33% 957kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.55g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	8.5% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	70.4% 92g	130g per day for Men 19-50 years
Sugars	33% 24g	8% 5.8g	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	0.74% 0.54g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	25% 14g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	42.7% 0.56mg	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	51% 204μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	23% 3.47mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.5% 71.4μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	50.5% 0.45mg	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	64.2% 5.14mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	151% 3.47mg	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	82.8% 579mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	94% 51.8μg	96% 52.8μg	55μg per day for Men 19-50 years
Sodium	117% 1752mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	1.9% 70.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, multigrain VS Frozen Whole Wheat Chapati Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, multigrain versus 7 oz of Frozen Whole Wheat Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, multigrain vs Frozen Whole Wheat Chapati Bread:

• 7 ounces of Crackers, multigrain have 1.6 times more Vitamin B2, 2.3 times more Vitamin B9, 3.2 times more Vitamin E and 10.9 times more Vitamin K than Frozen Whole Wheat Chapati Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 1.4 times more Vitamin B3 and 2.4 times more Vitamin B6 than Crackers, multigrain.
• Both Crackers, multigrain and Frozen Whole Wheat Chapati Bread provide similar amounts of Vitamin B1 per seven ounces.
• Both Crackers, multigrain as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, multigrain vs Frozen Whole Wheat Chapati Bread:

• 7 ounces of Crackers, multigrain have 1.8 times more Phosphorus and 3 times more Sodium than Frozen Whole Wheat Chapati Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 2.6 times more Calcium, 1.5 times more Copper, 1.9 times more Magnesium and 1.6 times more Zinc than Crackers, multigrain.
• Both Crackers, multigrain and Frozen Whole Wheat Chapati Bread contain similar levels of Iron, Potassium and Selenium per seven ounces.
• 7 ounces of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, multigrain have 1.6 times more Energy, 2.2 times more Fat, 45.4 times more Omega 3, 14.3 times more Omega 6, 1.5 times more Carbohydrate and 4.1 times more Sugars than Frozen Whole Wheat Chapati Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 2.8 times more Fiber than Crackers, multigrain.
• Both Crackers, multigrain and Frozen Whole Wheat Chapati Bread offer comparable quantities of Saturated Fat and Protein per seven ounces.
• 7 ounces of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3