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

Weight per 300 calories

• Cracked-wheat Bread: 115g
• Italian Bread: 116g

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

Discover which food has more nutrients per 300 calories - Cracked-wheat Bread or Italian Bread?

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Italian Bread	15%	10%	75%

Macro Nutrients

	Cracked-wheat Bread	Italian Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	9.85% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	43% 55.7g	130g per day for Men 19-50 years
Sugars	NA	7.5% 5.43g	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	1.5% 1.08g	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	% 0.65g	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	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Italian 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	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	9.27% 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	29.5% 118μg	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	2.24% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Italian Bread	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	15.6% 0.14mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	7.17% 30mg	420mg per day for Men 19-50 years
Manganese	68.8% 1.6mg	24.7% 0.57mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	4.22% 144mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	36.2% 20μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	47.7% 716mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	8.3% 0.92mg	11mg per day for Men 19-50 years
Water	1.1% 41.3g	1.18% 43.5g	3700g per day for Men 19-50 years

Cracked-wheat Bread VS Italian Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cracked-wheat Bread or Italian Bread?

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

• 300 calories of Cracked-wheat Bread have 1.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Italian Bread.
• While 300 kcal of Italian Bread contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread provide similar amounts of Vitamin B3 per 300 calories.
• Both Cracked-wheat Bread as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Cracked-wheat Bread have 1.8 times more Copper, 2 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Selenium and 1.6 times more Zinc than Italian Bread.
• While 300 kcal of Italian Bread contain 2.5 times more Calcium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread contain similar levels of Iron and Sodium per 300 calories.
• 300 calories of Cracked-wheat Bread lack sufficient amounts of Calcium
• 300 calories of Italian Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cracked-wheat Bread have 2.6 times more Fiber than Italian Bread.
• While 300 kcal of Italian Bread contain 4.1 times more Omega 3 and 1.8 times more Omega 6 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6