Comparing Nutrients in 14 ounces Canned Boston Brown Bread VS French Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
French Bread	16%	8%	76%

Macro Nutrients

	Canned Boston Brown Bread	French Bread	Recommended Dietary Allowance
Energy	26.7% 774kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	18.4% 3.14g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	158% 206g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	25.3% 18.3g	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	2.8% 2.02g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	49% 18.7g	23% 8.73g	38g per day for Men 19-50 years
Protein	37% 20.6g	76% 42.7g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	French Bread	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	32.7% 0.42mg	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	11% 43.7μg	122% 488μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	French Bread	Recommended Dietary Allowance
Calcium	27.8% 278mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	67% 0.6mg	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	104% 8.33mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	100% 2.3mg	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	63.5% 445mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	206% 114μg	55μg per day for Men 19-50 years
Sodium	167% 2504mg	159% 2389mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Boston Brown Bread vs French Bread:

• Canned Boston Brown Bread has more Vitamin A, 1.2 times more Vitamin B5, 1.5 times more Vitamin E and 3.6 times more Vitamin K than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 50.7 times more Vitamin B1, 3.7 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 11.2 times more Vitamin B9 than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Boston Brown Bread vs French Bread:

• Canned Boston Brown Bread has 1.3 times more Calcium, 2 times more Magnesium, 1.8 times more Manganese, 2.7 times more Potassium and 1.4 times more Water than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 1.9 times more Copper, 1.9 times more Iron, 1.3 times more Selenium and 2.1 times more Zinc than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and French or Vienna Bread includes Sourdough have similar amounts of Phosphorus and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Boston Brown Bread has 2.1 times more Fiber than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 1.4 times more Energy, 1.6 times more Fat, 1.9 times more Saturated Fat, 1.5 times more Omega 6, 1.9 times more Sugars and 2.1 times more Protein than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and French or Vienna Bread includes Sourdough have similar amounts of Omega 3 and Carbohydrate per 14 oz.
• Both Canned Boston Brown Bread as well as French or Vienna Bread includes Sourdough have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.