Comparing Nutrients in 300 calories Cracked-wheat Bread VS Toasted Multi-grain Bread

Weight per 300 calories

• Cracked-wheat Bread: 115g
• Toasted Multi-grain Bread: 104g

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 Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Cracked-wheat Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	37.7% 49g	130g per day for Men 19-50 years
Sugars	NA	9.97% 7.23g	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	3.84% 2.8g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	22.2% 8.44g	38g per day for Men 19-50 years
Protein	18% 10g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Toasted Multi-grain 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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	23% 0.3mg	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	18.2% 73μg	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	0.12% 0.1mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	35.5% 0.32mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	21% 88.5mg	420mg per day for Men 19-50 years
Manganese	68.8% 1.6mg	100% 2.3mg	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	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	1.1% 41.3g	0.89% 32.8g	3700g per day for Men 19-50 years

Cracked-wheat Bread VS Toasted Multi-grain Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cracked-wheat Bread or Toasted Multi-grain Bread?

Lets compare vitamin content per 300 calories of Cracked-wheat Bread vs Toasted Multi-grain Bread:

• 300 calories of Cracked-wheat Bread have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.6 times more Vitamin B5 than Toasted Multi-grain Bread.
• Both Cracked-wheat Bread and Toasted Multi-grain Bread provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 calories.
• Both Cracked-wheat Bread as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cracked-wheat Bread vs Toasted Multi-grain Bread:

• 300 calories of Cracked-wheat Bread have 1.4 times more Sodium than Toasted Multi-grain Bread.
• While 300 kcal of Toasted Multi-grain Bread with Whole-grain contain 2.3 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Multi-grain Bread contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Cracked-wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Toasted Multi-grain Bread with Whole-grain contain 6.1 times more Omega 3, 2.5 times more Omega 6, 1.3 times more Fiber and 1.5 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Multi-grain Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6