Comparing Nutrients in 14 ounces Multi-grain Bread VS 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	36.3% 1052kcal	64.5% 1869kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	77.5% 75g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	NA	32g per day for Men 19-50 years
Omega 3	51% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	39% 6.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	206% 268g	130g per day for Men 19-50 years
Sugars	35% 25.4g	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	13.4% 9.72g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	NA	38g per day for Men 19-50 years
Protein	95% 53g	54% 30.3g	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	92% 1.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	62.7% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	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	74.4% 298μg	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	0.44% 0.4mg	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	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	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	41% 409mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	124% 1.1mg	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	124% 9.92mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	349% 8.04mg	407% 9.37mg	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	129% 905mg	153% 1068mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	NA	55μg per day for Men 19-50 years
Sodium	101% 1512mg	193% 2897mg	1500mg per day for Men 19-50 years
Zinc	61.3% 6.75mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	3.96% 147g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free per 14 oz

Compare the macro and micronutrient content in 14 oz of Multi-grain Bread versus 14 oz of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Multi-grain Bread vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• 14 oz of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 2.4 times more Vitamin B5 than Multi-grain Bread.

Comparing minerals per 14 ounces for Multi-grain Bread vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• 14 ounces of Multi-grain Bread have 1.8 times more Calcium and 1.3 times more Iron than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• While 14 oz of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 1.9 times more Sodium than Multi-grain Bread.
• Both Multi-grain Bread and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Multi-grain Bread have 1.8 times more Protein than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• While 14 oz of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 1.8 times more Energy, 4.5 times more Fat and 1.6 times more Carbohydrate than Multi-grain Bread.