Comparing Nutrients in 1 kilogram Cracked-wheat Bread VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Cracked-wheat Bread	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	89.7% 2600kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	40.2% 39g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	8.8% 2.82g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	38% 6.5g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	381% 495g	333% 433g	130g per day for Men 19-50 years
Sugars	NA	33.4% 24g	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	145% 55g	124% 47g	38g per day for Men 19-50 years
Protein	155% 87g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	113% 5.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	63% 0.82mg	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	153% 610μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	4.17% 0.1μg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	43% 430mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	89% 0.8mg	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	351% 28mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	596% 13.7mg	443% 10mg	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	219% 1530mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	359% 5380mg	421% 6310mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	9.68% 358g	12.8% 472g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Canned Boston Brown Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Cracked-wheat Bread versus 1 kg of Canned Boston Brown Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cracked-wheat Bread vs Canned Boston Brown Bread:

• 1 kilogram of Cracked-wheat Bread has 25.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B3, 3.7 times more Vitamin B6 and 5.5 times more Vitamin B9 than Canned Boston Brown Bread.
• While 1 kg of Canned Boston Brown Bread contains more Vitamin A than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Canned Boston Brown Bread provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cracked-wheat Bread have insufficient amounts of Vitamin A
• 1 kilogram of Canned Boston Brown Bread have insufficient amounts of Vitamin B1
• Both Cracked-wheat Bread as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cracked-wheat Bread vs Canned Boston Brown Bread:

• 1 kilogram of Cracked-wheat Bread has 2.8 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus and 2.5 times more Zinc than Canned Boston Brown Bread.
• While 1 kg of Canned Boston Brown Bread contains 1.6 times more Calcium and 1.8 times more Potassium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Canned Boston Brown Bread contain similar levels of Magnesium, Selenium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cracked-wheat Bread has 1.3 times more Energy, 2.6 times more Fat, 3.2 times more Saturated Fat, 1.3 times more Omega 6 and 1.7 times more Protein than Canned Boston Brown Bread.
• While 1 kg of Canned Boston Brown Bread contains 1.6 times more Omega 3 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Canned Boston Brown Bread offer comparable quantities of Carbohydrate and Fiber per one kilogram.