Comparing Nutrients in 14 ounces Cracked-wheat Bread VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Italian Bread	15%	10%	75%

Macro Nutrients

	Cracked-wheat Bread	Italian Bread	Recommended Dietary Allowance
Energy	35.6% 1032kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	6.75% 2.16g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	27.4% 4.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	147% 191g	130g per day for Men 19-50 years
Sugars	NA	25.7% 18.6g	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	5.1% 3.7g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	57.4% 22g	22% 8.33g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Italian 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	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	31.8% 0.41mg	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	101% 405μg	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% 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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Italian Bread	Recommended Dietary Allowance
Calcium	17% 171mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	53.4% 0.48mg	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	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	84.7% 1.95mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	183% 100μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	142% 2135mg	164% 2453mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	3.84% 142g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Italian Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Cracked-wheat Bread versus 14 oz of Italian Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cracked-wheat Bread vs Italian Bread:

• 14 ounces of Cracked-wheat Bread have 1.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Italian Bread.
• While 14 oz of Italian Bread contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread provide similar amounts of Vitamin B3 per 14 ounces.
• Both Cracked-wheat Bread as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cracked-wheat Bread vs Italian Bread:

• 14 ounces of Cracked-wheat Bread have 1.8 times more Copper, 2 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Selenium and 1.6 times more Zinc than Italian Bread.
• While 14 oz of Italian Bread contain 2.4 times more Calcium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread contain similar levels of Iron and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cracked-wheat Bread have 1.4 times more Fat, 1.7 times more Saturated Fat and 2.6 times more Fiber than Italian Bread.
• While 14 oz of Italian Bread contain 4.1 times more Omega 3 and 1.8 times more Omega 6 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.