Comparing Nutrients in 1 pound Cracked-wheat Bread VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Cracked-wheat Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	40.7% 1179kcal	50% 1447kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.15g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	216% 281g	130g per day for Men 19-50 years
Sugars	NA	22.5% 16.3g	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	65.7% 25g	37% 14g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	33.5% 0.44mg	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	69% 277μg	159% 635μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1% 0.91mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	19.5% 195mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	75.6% 0.68mg	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	159% 12.7mg	219% 17.6mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	113% 2.6mg	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	99% 694mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	218% 3266mg	1500mg per day for Men 19-50 years
Zinc	51% 5.62mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	4.4% 162g	2.53% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cracked-wheat Bread vs Toasted French or Vienna Bread:

• Cracked-wheat Bread has 3.2 times more Vitamin B6 than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.3 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Cracked-wheat Bread as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Cracked-wheat Bread vs Toasted French or Vienna Bread:

• Cracked-wheat Bread has 1.5 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Potassium than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.4 times more Iron and 1.3 times more Sodium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Calcium, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cracked-wheat Bread has 1.8 times more Fat, 1.8 times more Saturated Fat and 1.8 times more Fiber than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.5 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Energy and Omega 6 per 1 lb.
• Both Cracked-wheat Bread as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.