Comparing Nutrients in 7 ounces Crackers, standard snack-type, with whole wheat VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Plain Chapati Bread	Recommended Dietary Allowance
Energy	31.7% 919kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	15.2% 14.8g	97g per day for Men 19-50 years
Saturated Fat	27% 8.62g	12% 3.88g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	70.8% 92g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	7.45% 5.4g	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	0.49% 0.36g	1.48% 1.07g	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	% 0.48g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 0.58g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	26% 14.5g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	41.2% 0.54mg	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	28.8% 115μg	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	38.4% 5.75mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	33% 331mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	55.6% 0.5mg	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	91% 7.24mg	74.7% 5.97mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	108% 2.5mg	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	101% 706mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	12% 415mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	194% 107μg	55μg per day for Men 19-50 years
Sodium	99% 1484mg	54% 812mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	1.77% 65.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Plain Chapati Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, standard snack-type, with whole wheat versus 7 oz of Plain Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, with whole wheat vs Plain Chapati Bread:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 1.2 times more Vitamin B2 and 3.3 times more Vitamin E than Plain Chapati Bread.
• While 7 oz of Commercially Prepared Plain Chapati Bread contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Plain Chapati Bread provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.

Comparing minerals per 7 ounces for Crackers, standard snack-type, with whole wheat vs Plain Chapati Bread:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 1.8 times more Calcium, 1.2 times more Iron, 1.9 times more Phosphorus and 1.8 times more Sodium than Plain Chapati Bread.
• While 7 oz of Commercially Prepared Plain Chapati Bread contain 1.3 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Potassium, 6.2 times more Selenium and 1.4 times more Zinc than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 1.6 times more Energy, 2.4 times more Fat, 2.2 times more Saturated Fat, 6.8 times more Omega 3, 6.9 times more Omega 6, 1.5 times more Carbohydrate and 3.8 times more Sugars than Plain Chapati Bread.
• While 7 oz of Commercially Prepared Plain Chapati Bread contain 1.5 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Plain Chapati Bread offer comparable quantities of Fiber per seven ounces.