Comparing Nutrients in 500 calories Multi-grain Bread VS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free

Weight per 500 calories

• Multi-grain Bread: 189g
• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free: 106g

Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 1.8 times more energy per unit of mass than Multi-grain Bread, which is very high in comparison to other foods. Multi-grain Bread having high energy density.

Discover which food has more nutrients per 500 calories - Multi-grain Bread or Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free?

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%

Macro Nutrients

	Multi-grain Bread	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	20.7% 20g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.65g	NA	32g per day for Men 19-50 years
Omega 3	24% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	55% 71.7g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	6.38% 4.62g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36.7% 14g	NA	38g per day for Men 19-50 years
Protein	45% 25.2g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	NA	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	35.4% 142μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.65% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Calcium	19.4% 194mg	6.05% 60.5mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	33% 0.3mg	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	59% 4.7mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	109% 2.5mg	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	61.5% 430mg	40.8% 286mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	NA	55μg per day for Men 19-50 years
Sodium	48% 719mg	51.7% 775mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.9% 69.7g	0.089% 3.3g	3700g per day for Men 19-50 years

Multi-grain Bread VS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Multi-grain Bread or Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free?

Lets compare vitamin content per 500 calories of Multi-grain Bread vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• 500 kcal of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 1.3 times more Vitamin B5 than Multi-grain Bread.

Comparing minerals per 500 calories for Multi-grain Bread vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• 500 calories of Multi-grain Bread have 3.2 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• Both Multi-grain Bread and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain similar levels of Sodium per 500 calories.
• 500 calories of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Multi-grain Bread have 3.1 times more Protein than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• While 500 kcal of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 2.5 times more Fat than Multi-grain Bread.
• Both Multi-grain Bread and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free offer comparable quantities of Energy and Carbohydrate per 500 calories.