Comparing Nutrients in 1 kilogram 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	89.7% 2600kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	40.2% 39g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	17% 5.44g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	38% 6.5g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	381% 495g	370% 481g	130g per day for Men 19-50 years
Sugars	NA	64.7% 47g	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	13% 9.3g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	145% 55g	55.3% 21g	38g per day for Men 19-50 years
Protein	155% 87g	169% 95g	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	298% 3.58mg	485% 5.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	284% 45.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	80% 1.04mg	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	255% 1020μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Italian Bread	Recommended Dietary Allowance
Calcium	43% 430mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	134% 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	351% 28mg	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	596% 13.7mg	213% 4.9mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	359% 5380mg	412% 6180mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	9.68% 358g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cracked-wheat Bread vs Italian Bread:

• Cracked-wheat Bread has 1.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Italian Bread.
• While Italian Bread contains 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 have similar amounts of Vitamin B3 per 1 kg.
• Both Cracked-wheat Bread as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cracked-wheat Bread vs Italian Bread:

• Cracked-wheat Bread has 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 Italian Bread contains 2.4 times more Calcium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread have similar amounts of Iron, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cracked-wheat Bread has 1.4 times more Fat, 1.7 times more Saturated Fat and 2.6 times more Fiber than Italian Bread.
• While Italian Bread contains 4.1 times more Omega 3 and 1.8 times more Omega 6 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Cracked-wheat Bread as well as Italian Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.