Comparing Nutrients in 500 calories Cracked-wheat Bread VS Italian Bread

Weight per 500 calories

• Cracked-wheat Bread: 192g
• Italian Bread: 193g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	5.43% 5.27g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	3.97% 0.063g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	7.33% 1.25g	13.3% 2.26g	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	71.4% 93g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.05g	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	2.48% 1.8g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28% 10.6g	10.7% 4.05g	38g per day for Men 19-50 years
Protein	30% 16.7g	32.7% 18.3g	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	57.4% 0.69mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	54.8% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	15.4% 0.2mg	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	49.2% 197μg	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% 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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.83% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Italian Bread	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	26% 0.23mg	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	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	41.2% 0.95mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	7.04% 239mg	3400mg per day for Men 19-50 years
Selenium	88.5% 48.7μg	60.4% 33.2μg	55μg per day for Men 19-50 years
Sodium	69% 1035mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	1.86% 69g	1.96% 72.5g	3700g per day for Men 19-50 years

Cracked-wheat Bread VS Italian Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cracked-wheat Bread or Italian Bread?

Lets compare vitamin content per 500 calories of Cracked-wheat Bread vs Italian Bread:

• 500 calories of Cracked-wheat Bread have 1.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Italian Bread.
• While 500 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 500 calories.
• Both Cracked-wheat Bread as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cracked-wheat Bread vs Italian Bread:

• 500 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 500 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 500 calories.
• 500 calories of Cracked-wheat Bread lack sufficient amounts of Calcium
• 500 calories of Italian Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cracked-wheat Bread have 2.6 times more Fiber than Italian Bread.
• While 500 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 500 calories.
• 500 calories of Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6