Comparing Nutrients in 1 kilogram Cracked-wheat Bread VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Cracked-wheat Bread	Oatmeal Bread	Recommended Dietary Allowance
Energy	89.7% 2600kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	40.2% 39g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	22% 7.03g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	38% 6.5g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	381% 495g	373% 485g	130g per day for Men 19-50 years
Sugars	NA	112% 81.4g	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	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	105% 40g	38g per day for Men 19-50 years
Protein	155% 87g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	196% 31.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	52.3% 0.68mg	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	155% 620μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	12.5% 0.3μg	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	32% 4.8mg	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	Oatmeal Bread	Recommended Dietary Allowance
Calcium	43% 430mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	232% 2.1mg	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	351% 28mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	596% 13.7mg	409% 9.4mg	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	180% 1260mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	447% 246μg	55μg per day for Men 19-50 years
Sodium	359% 5380mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	93% 10mg	11mg per day for Men 19-50 years
Water	9.68% 358g	9.9% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Oatmeal Bread per 1 kg

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

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

• 1 kilogram of Cracked-wheat Bread has 1.5 times more Vitamin B5 and 4.5 times more Vitamin B6 than Oatmeal Bread.
• Both Cracked-wheat Bread and Oatmeal Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per one kilogram.
• Both Cracked-wheat Bread as well as Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Cracked-wheat Bread has 1.4 times more Magnesium, 1.5 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium, 1.2 times more Sodium and 1.2 times more Zinc than Oatmeal Bread.
• While 1 kg of Oatmeal Bread contains 1.5 times more Calcium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oatmeal Bread contain similar levels of Copper, Iron and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cracked-wheat Bread has 1.3 times more Saturated Fat and 1.4 times more Fiber than Oatmeal Bread.
• While 1 kg of Oatmeal Bread contains 3 times more Omega 3 and 2.5 times more Omega 6 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oatmeal Bread offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.