Comparing Nutrients in 100 grams Multi-grain Bread VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Multi-grain Bread	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	9.14% 265kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	14.2% 14g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.67g	10.4% 1.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	57% 74g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	32% 23.3g	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	3.38% 2.45g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19.5% 7.4g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	24% 13.4g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.72% 0.34mg	7.52% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	1.7% 0.022mg	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	18.8% 75μg	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.1% 0.05μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	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	2.47% 0.37mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	17.4% 0.16mg	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	31.3% 2.5mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	18.4% 0.42mg	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	32.6% 228mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	22.3% 335mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	1% 37g	0.11% 3.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Multi-grain Bread vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Multi-grain Bread has 12 times more Vitamin B6 and 3.1 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12 and 4.2 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Multi-grain Bread as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Multi-grain Bread vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Multi-grain Bread has 2.4 times more Calcium, 1.8 times more Copper, 4.3 times more Magnesium, 4.8 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 4.7 times more Selenium and 2.7 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Multi-grain Bread and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Iron and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Multi-grain Bread has 2.1 times more Omega 3, 6.7 times more Fiber and 1.9 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.7 times more Energy, 3.3 times more Fat, 4 times more Saturated Fat, 1.7 times more Carbohydrate and 3.6 times more Sugars than Multi-grain Bread.
• Both Multi-grain Bread and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Omega 6 per 100 g.
• Both Multi-grain Bread as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.