Comparing Nutrients in 14 ounces Cracked-wheat Bread VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Cracked-wheat Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	35.6% 1032kcal	43.7% 1266kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	6.23% 2g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	18.2% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	189% 246g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.2g	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	57.4% 22g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	92% 51.6g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.42mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	29.3% 0.38mg	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	60.5% 242μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	17% 171mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	66% 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	139% 11mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	99% 2.27mg	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	86.7% 607mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	183% 100μg	214% 118μg	55μg per day for Men 19-50 years
Sodium	142% 2135mg	191% 2858mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	3.84% 142g	2.2% 81.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cracked-wheat Bread vs Toasted French or Vienna Bread:

• Cracked-wheat Bread has 3.2 times more Vitamin B6 than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.3 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Cracked-wheat Bread as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Cracked-wheat Bread vs Toasted French or Vienna Bread:

• Cracked-wheat Bread has 1.5 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Potassium than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.4 times more Iron and 1.3 times more Sodium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Calcium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cracked-wheat Bread has 1.8 times more Fat, 1.8 times more Saturated Fat and 1.8 times more Fiber than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.5 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Energy and Omega 6 per 14 oz.
• Both Cracked-wheat Bread as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.