Comparing Nutrients in 300 calories Cracked-wheat Bread VS French Bread

Weight per 300 calories

• Cracked-wheat Bread: 115g
• French Bread: 110g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Cracked-wheat Bread or French Bread?

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
French Bread	16%	8%	76%

Macro Nutrients

	Cracked-wheat Bread	French Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	4.4% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	5.13% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	44% 57.2g	130g per day for Men 19-50 years
Sugars	NA	7.03% 5.1g	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	0.78% 0.56g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	6.4% 2.43g	38g per day for Men 19-50 years
Protein	18% 10g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	French Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	65.3% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	33.2% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	9.08% 0.12mg	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	17.6% 70.4μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.96% 0.023μg	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	1.54% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.64% 0.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	French Bread	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.74% 57.4mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	18.6% 0.17mg	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	40.5% 3.24mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	8.4% 35.3mg	420mg per day for Men 19-50 years
Manganese	68.8% 1.6mg	27.7% 0.64mg	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	25.2% 177mg	16.5% 116mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	57.4% 31.5μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	44.3% 664mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	1.1% 41.3g	0.98% 36.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cracked-wheat Bread vs French Bread:

• Cracked-wheat Bread has 3 times more Vitamin B6 than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and French or Vienna Bread includes Sourdough have similar amounts of Vitamin B5 per 300 kcal.
• Both Cracked-wheat Bread as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cracked-wheat Bread vs French Bread:

• Cracked-wheat Bread has 1.5 times more Copper, 1.7 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.2 times more Zinc than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 1.3 times more Iron than Cracked-wheat Bread.
• Both Cracked-wheat Bread and French or Vienna Bread includes Sourdough have similar amounts of Calcium, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cracked-wheat Bread has 1.7 times more Fat, 1.8 times more Saturated Fat and 2.6 times more Fiber than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 1.9 times more Omega 3 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and French or Vienna Bread includes Sourdough have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Cracked-wheat Bread as well as French or Vienna Bread includes Sourdough have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.