Comparing Nutrients in 1 kilogram 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	89.7% 2600kcal	99% 2880kcal	2900kcal per day for Men 19-50 years
Fat	40.2% 39g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	38% 6.5g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	381% 495g	362% 471g	130g per day for Men 19-50 years
Sugars	NA	96% 69.4g	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	37% 26.7g	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	% 18.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	145% 55g	213% 81g	38g per day for Men 19-50 years
Protein	155% 87g	259% 145g	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	298% 3.58mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	220% 2.86mg	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	175% 700μg	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	1.1% 1mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	43% 430mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	341% 3.07mg	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	340% 27mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	596% 13.7mg	957% 22mg	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	353% 2470mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	651% 358μg	55μg per day for Men 19-50 years
Sodium	359% 5380mg	276% 4140mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	9.68% 358g	8.5% 315g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Toasted Multi-grain Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cracked-wheat Bread vs Toasted Multi-grain Bread:

• 1 kilogram of Cracked-wheat Bread has 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 one kilogram.
• 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 one kilogram.

Comparing minerals per 1 kilogram for Cracked-wheat Bread vs Toasted Multi-grain Bread:

• 1 kilogram of Cracked-wheat Bread has 1.3 times more Sodium than Toasted Multi-grain Bread.
• While 1 kg of Toasted Multi-grain Bread with Whole-grain contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Multi-grain Bread with Whole-grain contains 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 one kilogram.