Comparing Nutrients in 100 calories Multi-grain Bread VS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free

Weight per 100 calories

• Multi-grain Bread: 37.7g
• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free: 21g

Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 1.8 times more energy per unit of mass than Multi-grain Bread, which is very high in comparison to other foods. Multi-grain Bread having high energy density.

Which food has more nutrients per 100 calories - Multi-grain Bread or Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free?

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%

Macro Nutrients

	Multi-grain Bread	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	4.14% 4g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	4.83% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	11% 14.3g	130g per day for Men 19-50 years
Sugars	3.33% 2.4g	NA	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	1.28% 0.92g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.35% 2.8g	NA	38g per day for Men 19-50 years
Protein	9% 5.04g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.77% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.049mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.53% 1.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	3.35% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	NA	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	7.08% 28.3μg	NA	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	0.042% 0.038mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Calcium	3.9% 39mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.63% 0.06mg	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	11.8% 0.94mg	5.15% 0.41mg	8mg per day for Men 19-50 years
Magnesium	7% 29.4mg	4.75% 20mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	21.8% 0.5mg	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	12.3% 86mg	8.16% 57mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.8mg	1.6% 54mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	NA	55μg per day for Men 19-50 years
Sodium	9.6% 144mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	5.83% 0.64mg	3.3% 0.37mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.018% 0.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Multi-grain Bread vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 1.3 times more Vitamin B5 than Multi-grain Bread.

Comparing minerals per 100 calories for Multi-grain Bread vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• Multi-grain Bread has 3.2 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• Both Multi-grain Bread and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Multi-grain Bread has 3.1 times more Protein than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• While Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 2.5 times more Fat than Multi-grain Bread.
• Both Multi-grain Bread and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Multi-grain Bread as well as Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have insufficient amounts of Glucose and Sucrose in 100 kcal.