Comparing Nutrients in 500 calories Cracked-wheat Bread VS Toasted Multi-grain Bread

Weight per 500 calories

• Cracked-wheat Bread: 192g
• Toasted Multi-grain Bread: 174g

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 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	3.97% 0.063g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	7.33% 1.25g	18.5% 3.15g	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	63% 81.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	6.4% 4.64g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28% 10.6g	37% 14g	38g per day for Men 19-50 years
Protein	30% 16.7g	45% 25.2g	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	57.4% 0.69mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	38% 0.5mg	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	30.4% 122μg	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	0.19% 0.17mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	59.2% 0.53mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	166% 3.82mg	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	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	88.5% 48.7μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	69% 1035mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	1.86% 69g	1.48% 54.6g	3700g per day for Men 19-50 years

Cracked-wheat Bread VS Toasted Multi-grain Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cracked-wheat Bread or Toasted Multi-grain Bread?

Lets compare vitamin content per 500 calories of Cracked-wheat Bread vs Toasted Multi-grain Bread:

• 500 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 500 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 500 calories.

Comparing minerals per 500 calories for Cracked-wheat Bread vs Toasted Multi-grain Bread:

• 500 calories of Cracked-wheat Bread have 1.4 times more Sodium than Toasted Multi-grain Bread.
• While 500 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 500 calories.
• 500 calories of Cracked-wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 calories of Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6