Comparing Nutrients in 100 calories Crackers, standard snack-type, with whole wheat VS Plain Chapati Bread

Weight per 100 calories

• Crackers, standard snack-type, with whole wheat: 21.6g
• Plain Chapati Bread: 33.7g

Crackers, standard snack-type, with whole wheat have 1.6 times more energy per 100g than Plain Chapati Bread. It has very high energy density when compared to other foods. Commercially Prepared Plain Chapati Bread having high energy density.

Discover which food has more nutrients per 100 calories - Crackers, standard snack-type, with whole wheat or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.78% 0.044g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	12% 15.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	1.26% 0.92g	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	0.054% 0.039g	0.25% 0.18g	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	% 0.052g	% 0.084g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0.098g	g per day for Men 19-50 years
Fiber	2.8% 1.06g	4.34% 1.65g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	6.76% 3.8g	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	5.76% 0.069mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.04% 0.052mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.05% 0.1mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	7% 0.091mg	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	3.13% 12.5μg	5.13% 20.5μg	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	4.18% 0.63mg	1.98% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.07μg	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	3.6% 36mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	4.73% 0.043mg	9.43% 0.085mg	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	9.85% 0.79mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.97% 21mg	420mg per day for Men 19-50 years
Manganese	8.6% 0.2mg	18.3% 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	11% 77mg	8.85% 62mg	700mg per day for Men 19-50 years
Potassium	1.33% 45mg	2.63% 89.6mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	10.8% 162mg	9.2% 138mg	1500mg per day for Men 19-50 years
Zinc	2.18% 0.24mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.016% 0.59g	0.3% 11g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, With Whole Wheat VS Plain Chapati Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, standard snack-type, with whole wheat or Plain Chapati Bread?

Lets compare vitamin content per 100 calories of Crackers, standard snack-type, with whole wheat vs Plain Chapati Bread:

• 100 calories of Crackers, standard snack-type, with whole wheat have 2.1 times more Vitamin E than Plain Chapati Bread.
• While 100 kcal of Commercially Prepared Plain Chapati Bread contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• 100 calories of Plain Chapati Bread have insufficient amounts of Vitamin E

Comparing minerals per 100 calories for Crackers, standard snack-type, with whole wheat vs Plain Chapati Bread:

• 100 calories of Crackers, standard snack-type, with whole wheat have 1.2 times more Phosphorus than Plain Chapati Bread.
• While 100 kcal of Commercially Prepared Plain Chapati Bread contain 2 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 2 times more Potassium, 9.6 times more Selenium and 2.2 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Plain Chapati Bread contain similar levels of Calcium and Sodium per 100 calories.
• 100 calories of Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, standard snack-type, with whole wheat have 1.5 times more Fat, 1.4 times more Saturated Fat, 4.3 times more Omega 3, 4.5 times more Omega 6 and 2.5 times more Sugars than Plain Chapati Bread.
• While 100 kcal of Commercially Prepared Plain Chapati Bread contain 1.6 times more Fiber and 2.4 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 Energy and Carbohydrate per 100 calories.