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

Macros Ratio

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

Macro Nutrients

	Canned Boston Brown Bread	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	30.5% 885kcal	40.7% 1179kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	173% 225g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	56% 21.3g	65.7% 25g	38g per day for Men 19-50 years
Protein	42% 23.6g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.57mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	106% 1.38mg	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	12.5% 50μg	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	3.78% 0.091μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.68% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	31.8% 318mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	112% 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	119% 9.53mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	270% 6.2mg	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	72.6% 508mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	181% 99μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	191% 2862mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	51% 5.62mg	11mg per day for Men 19-50 years
Water	5.8% 214g	4.4% 162g	3700g per day for Men 19-50 years

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

• Canned Boston Brown Bread has more Vitamin A than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 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.
• Both Canned Boston Brown Bread and Cracked-wheat Bread have similar amounts of Vitamin B5 per 1 lb.
• Both Canned Boston Brown Bread as well as Cracked-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin C in 1 lb.

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

• Canned Boston Brown Bread has 1.6 times more Calcium, 1.2 times more Magnesium, 1.8 times more Potassium and 1.3 times more Water than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 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.
• Both Canned Boston Brown Bread and Cracked-wheat Bread have similar amounts of Selenium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Boston Brown Bread has 1.6 times more Omega 3 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 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.
• Both Canned Boston Brown Bread and Cracked-wheat Bread have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Canned Boston Brown Bread as well as Cracked-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.