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

Weight per 100 calories

• Cracked-wheat Bread: 38.5g
• Toasted Oatmeal Bread: 34.2g

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 Toasted Oatmeal Bread?

Macros Ratio

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

Macro Nutrients

	Cracked-wheat Bread	Toasted 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	2.3% 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	4.18% 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	3.88% 1.47g	38g per day for Men 19-50 years
Protein	5.98% 3.35g	5.63% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.19% 1.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	9.9% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	6.2% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.82% 1.4mg	6.57% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	1.65% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	1.77% 0.023mg	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	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.32% 0.008μg	0.29% 0.007μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.11% 0.1mg	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	0.49% 0.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	2.47% 24.7mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	8.64% 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	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	3.34% 14mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	15.2% 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% 52.7mg	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	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.29% 10.7g	3700g per day for Men 19-50 years

Cracked-wheat Bread VS Toasted Oatmeal Bread Nutrients Per 100 Kcal

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

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

• 100 calories of Cracked-wheat Bread have 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Toasted Oatmeal Bread.
• Both Cracked-wheat Bread and Toasted Oatmeal Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• 100 calories of Toasted Oatmeal Bread have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cracked-wheat Bread as well as Toasted 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 Toasted Oatmeal Bread:

• 100 calories of Cracked-wheat Bread have 1.4 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 Toasted Oatmeal Bread.
• While 100 kcal of Toasted Oatmeal Bread contain 1.5 times more Calcium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted 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 Toasted 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 Toasted Oatmeal Bread.
• While 100 kcal of Toasted 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 Toasted 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