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

Weight per 100 calories

• Cracked-wheat Bread: 38.5g
• Oatmeal Bread: 37.2g

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 Oatmeal Bread?

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Cracked-wheat Bread	Oatmeal Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.79% 0.013g	2.32% 0.037g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	3.5% 0.6g	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% 18g	130g per day for Men 19-50 years
Sugars	NA	4.17% 3.03g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.57% 2.1g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	5.98% 3.35g	5.58% 3.12g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.21% 1.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	6.86% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.82% 1.4mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	1.94% 0.025mg	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	5.76% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.32% 0.008μg	0.46% 0.011μg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.46% 0.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Oatmeal Bread	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	2.45% 24.5mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	8.63% 0.078mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	3.27% 13.8mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	15% 0.35mg	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	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	1.55% 52.8mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.73μg	16.6% 9.14μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	4.34% 0.48mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.37% 13.6g	3700g per day for Men 19-50 years

Cracked-wheat Bread VS Oatmeal Bread Nutrients Per 100 Kcal

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

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

• 100 calories of Cracked-wheat Bread have 1.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.6 times more Vitamin B6 than Oatmeal Bread.
• Both Cracked-wheat Bread and Oatmeal Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 100 calories.
• 100 calories of Oatmeal Bread have insufficient amounts of Vitamin B6
• Both Cracked-wheat Bread as well as Oatmeal 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 Oatmeal Bread:

• 100 calories of Cracked-wheat Bread have 1.5 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.2 times more Sodium and 1.3 times more Zinc than Oatmeal Bread.
• While 100 kcal of Oatmeal Bread contain 1.5 times more Calcium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oatmeal Bread contain similar levels of Copper, Iron and Selenium per 100 calories.
• 100 calories of Cracked-wheat Bread lack sufficient amounts of Calcium
• 100 calories of Oatmeal Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cracked-wheat Bread have 1.4 times more Fiber than Oatmeal Bread.
• While 100 kcal of Oatmeal Bread contain 2.9 times more Omega 3 and 2.4 times more Omega 6 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oatmeal 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