Comparing Nutrients in 500 calories Cracked-wheat Bread VS Toasted French or Vienna Bread

Weight per 500 calories

• Cracked-wheat Bread: 192g
• Toasted French or Vienna Bread: 157g

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

Which food has more nutrients per 500 calories - Cracked-wheat Bread or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	3.97% 0.063g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	7.33% 1.25g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	74.7% 97g	130g per day for Men 19-50 years
Sugars	NA	7.76% 5.63g	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	28% 10.6g	12.8% 4.86g	38g per day for Men 19-50 years
Protein	30% 16.7g	36.4% 20.4g	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	57.4% 0.69mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	11.6% 0.15mg	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	29.3% 117μg	55% 219μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.6% 0.038μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.35% 0.31mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	26% 0.24mg	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	67.5% 5.4mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	11.6% 48.6mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	39% 0.9mg	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	42% 294mg	28.2% 197mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	6.45% 219mg	3400mg per day for Men 19-50 years
Selenium	88.5% 48.7μg	84.6% 46.6μg	55μg per day for Men 19-50 years
Sodium	69% 1035mg	75.2% 1129mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	1.86% 69g	0.87% 32.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cracked-wheat Bread vs Toasted French or Vienna Bread:

• Cracked-wheat Bread has 3.9 times more Vitamin B6 than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.3 times more Vitamin B2 and 1.9 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, Vitamin B3 and Vitamin B5 per 500 kcal.
• 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 500 kcal.

Comparing minerals per 500 calories for Cracked-wheat Bread vs Toasted French or Vienna Bread:

• Cracked-wheat Bread has 1.8 times more Copper, 2.1 times more Magnesium, 2.9 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Toasted French or Vienna Sourdough Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Calcium, Iron, Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cracked-wheat Bread has 2.2 times more Fat, 2.2 times more Saturated Fat and 2.2 times more Fiber than Toasted French or Vienna Sourdough Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Cracked-wheat Bread as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.