Comparing Nutrients in 14 ounces Cracked-wheat Bread VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Cracked-wheat Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	35.6% 1032kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	38% 27.5g	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	14.6% 10.6g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	57.4% 22g	84.6% 32g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Toasted Multi-grain 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	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	87.3% 1.14mg	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	69.5% 278μg	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	0.44% 0.4mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	17% 171mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	135% 1.2mg	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	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	380% 8.74mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	183% 100μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	142% 2135mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	3.84% 142g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Toasted Multi-grain Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Cracked-wheat Bread vs Toasted Multi-grain Bread:

• 14 ounces of Cracked-wheat Bread have 1.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.4 times more Vitamin B5 than Toasted Multi-grain Bread.
• Both Cracked-wheat Bread and Toasted Multi-grain Bread provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Cracked-wheat Bread as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cracked-wheat Bread vs Toasted Multi-grain Bread:

• 14 ounces of Cracked-wheat Bread have 1.3 times more Sodium than Toasted Multi-grain Bread.
• While 14 oz of Toasted Multi-grain Bread with Whole-grain contain 2.6 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Selenium and 1.5 times more Zinc than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Multi-grain Bread contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Multi-grain Bread with Whole-grain contain 6.8 times more Omega 3, 2.8 times more Omega 6, 1.5 times more Fiber and 1.7 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Multi-grain Bread offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 14 ounces.