Comparing Nutrients in 100 grams Plain Chapati Bread VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	10.2% 297kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.45g	28.4% 27.6g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	50.8% 66g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	71.3% 51.7g	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	0.74% 0.54g	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	% 0.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	20% 11.3g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	3.7% 0.048mg	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	15.3% 61μg	3.75% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	6.25% 0.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.87% 0.88mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.75% 6.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	9.3% 93mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	29.4% 0.27mg	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	37.6% 3mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	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	26.3% 184mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	98% 53.7μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	9.2% 138mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.047% 1.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Plain Chapati Bread vs Cookies, sugar wafer, chocolate-covered:

• Commercially Prepared Plain Chapati Bread has 5.9 times more Vitamin B1, 10.6 times more Vitamin B3, 5.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 2.5 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Cookies, sugar wafer, chocolate-covered have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams for Plain Chapati Bread vs Cookies, sugar wafer, chocolate-covered:

• Commercially Prepared Plain Chapati Bread has more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 9.9 times more Selenium, 3 times more Sodium and 2.6 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• Both Commercially Prepared Plain Chapati Bread and Cookies, sugar wafer, chocolate-covered have similar amounts of Copper and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Commercially Prepared Plain Chapati Bread has 1.4 times more Fiber and 3.3 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.8 times more Energy, 3.7 times more Fat, 8.8 times more Saturated Fat, 2.2 times more Omega 3, 3.8 times more Omega 6, 1.4 times more Carbohydrate and 19 times more Sugars than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Glucose and Sucrose in 100 g.