Comparing Nutrients in 500 calories Biscuits, mixed grain, refrigerated dough VS Cracked-wheat Bread

Weight per 500 calories

• Biscuits, mixed grain, refrigerated dough: 190g
• Cracked-wheat Bread: 192g

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

Which food has more nutrients per 500 calories - Biscuits, mixed grain, refrigerated dough or Cracked-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Biscuits, mixed grain, refrigerated dough	9%	19%	72%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Biscuits, mixed grain, refrigerated dough	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	3.97% 0.063g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	7.33% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	73.2% 95g	130g per day for Men 19-50 years
Sugars	NA	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	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Biscuits, mixed grain, refrigerated dough	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	45% 0.58mg	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	39.4% 158μg	29.3% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.6% 0.038μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Biscuits, mixed grain, refrigerated dough	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	3.23% 32.3mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	47.4% 0.43mg	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	65.4% 5.23mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	54.5% 1.25mg	115% 2.64mg	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	64% 449mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	NA	88.5% 48.7μg	55μg per day for Men 19-50 years
Sodium	85% 1274mg	69% 1035mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	1.94% 72g	1.86% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Biscuits, mixed grain, refrigerated dough vs Cracked-wheat Bread:

• Biscuits, mixed grain, refrigerated dough have 1.3 times more Vitamin B9 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 1.6 times more Vitamin B5 and 4.7 times more Vitamin B6 than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough and Cracked-wheat Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Biscuits, mixed grain, refrigerated dough as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Biscuits, mixed grain, refrigerated dough vs Cracked-wheat Bread:

• Biscuits, mixed grain, refrigerated dough have 1.5 times more Phosphorus, 2.5 times more Potassium and 1.2 times more Sodium than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 2.6 times more Calcium, 2 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese and 2.1 times more Zinc than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough and Cracked-wheat Bread have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Biscuits, mixed grain, refrigerated dough have 1.4 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Omega 3 and 1.3 times more Omega 6 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 1.4 times more Protein than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough and Cracked-wheat Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Biscuits, mixed grain, refrigerated dough as well as Cracked-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.