Comparing Nutrients in 5 ounces Cracked-wheat Bread VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Cracked-wheat Bread	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	12.7% 369kcal	9.53% 276kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	4.26% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	NA	4.73% 3.43g	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	20.5% 7.8g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	22% 12.3g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	8.94% 0.12mg	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	21.6% 86.5μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	0.59% 0.014μg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	12.6% 0.11mg	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	49.8% 4mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	84.5% 1.94mg	63% 1.45mg	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	31% 217mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	65.2% 36μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	51% 763mg	59.6% 894mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	1.37% 50.7g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Canned Boston Brown Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Cracked-wheat Bread versus 5 oz of Canned Boston Brown Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cracked-wheat Bread vs Canned Boston Brown Bread:

• 5 ounces of Cracked-wheat Bread have 25.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B3, 3.7 times more Vitamin B6 and 5.5 times more Vitamin B9 than Canned Boston Brown Bread.
• While 5 oz of Canned Boston Brown Bread contain more Vitamin A than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Canned Boston Brown Bread provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cracked-wheat Bread have insufficient amounts of Vitamin A
• 5 ounces of Canned Boston Brown Bread have insufficient amounts of Vitamin B1
• Both Cracked-wheat Bread as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cracked-wheat Bread vs Canned Boston Brown Bread:

• 5 ounces of Cracked-wheat Bread have 2.8 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus and 2.5 times more Zinc than Canned Boston Brown Bread.
• While 5 oz of Canned Boston Brown Bread contain 1.6 times more Calcium and 1.8 times more Potassium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Canned Boston Brown Bread contain similar levels of Magnesium, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cracked-wheat Bread have 1.3 times more Energy, 2.6 times more Fat, 3.2 times more Saturated Fat, 1.3 times more Omega 6 and 1.7 times more Protein than Canned Boston Brown Bread.
• While 5 oz of Canned Boston Brown Bread contain 1.6 times more Omega 3 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Canned Boston Brown Bread offer comparable quantities of Carbohydrate and Fiber per five ounces.