Comparing Nutrients in 100 calories Cracked-wheat Bread VS Italian Bread

Weight per 100 calories

• Cracked-wheat Bread: 38.5g
• Italian Bread: 38.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cracked-wheat Bread or Italian Bread?

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Italian Bread	15%	10%	75%

Macro Nutrients

	Cracked-wheat Bread	Italian Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.79% 0.013g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	0.5% 0.36g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.57% 2.1g	2.13% 0.81g	38g per day for Men 19-50 years
Protein	5.98% 3.35g	6.54% 3.66g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Italian Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	9.53% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.82% 1.4mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	3.1% 0.04mg	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	5.87% 23.5μg	9.85% 39.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.32% 0.008μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.75% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.97% 1.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Italian Bread	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	5.2% 0.047mg	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	13.5% 1.1mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	8.24% 0.19mg	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	8.4% 59mg	5.24% 36.7mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	1.4% 48mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.73μg	12% 6.64μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	4.34% 0.48mg	2.77% 0.31mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.39% 14.5g	3700g per day for Men 19-50 years

Cracked-wheat Bread VS Italian Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cracked-wheat Bread or Italian Bread?

Lets compare vitamin content per 100 calories of Cracked-wheat Bread vs Italian Bread:

• 100 calories of Cracked-wheat Bread have 1.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Italian Bread.
• While 100 kcal of Italian Bread contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread provide similar amounts of Vitamin B3 per 100 calories.
• Both Cracked-wheat Bread as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Cracked-wheat Bread vs Italian Bread:

• 100 calories of Cracked-wheat Bread have 1.8 times more Copper, 2 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Selenium and 1.6 times more Zinc than Italian Bread.
• While 100 kcal of Italian Bread contain 2.5 times more Calcium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread contain similar levels of Iron and Sodium per 100 calories.
• 100 calories of Cracked-wheat Bread lack sufficient amounts of Calcium
• 100 calories of Italian Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cracked-wheat Bread have 2.6 times more Fiber than Italian Bread.
• While 100 kcal of Italian Bread contain 4.1 times more Omega 3 and 1.8 times more Omega 6 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6