Comparing Nutrients in 5 ounces Cracked-wheat Bread VS 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	12.7% 369kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	52.5% 68g	130g per day for Men 19-50 years
Sugars	NA	9.17% 6.65g	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	1.8% 1.3g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	22% 12.3g	24% 13.5g	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	42.3% 0.51mg	68.7% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	40.2% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	11.3% 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	21.6% 86.5μg	36% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Italian Bread	Recommended Dietary Allowance
Calcium	6.1% 61mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	19% 0.17mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	84.5% 1.94mg	30.3% 0.7mg	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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	65.2% 36μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	51% 763mg	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.37% 50.7g	1.44% 53.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Italian Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Cracked-wheat Bread vs Italian Bread:

• 5 ounces of Cracked-wheat Bread have 1.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Italian Bread.
• While 5 oz 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 five ounces.
• Both Cracked-wheat Bread as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cracked-wheat Bread vs Italian Bread:

• 5 ounces 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 5 oz of Italian Bread contain 2.4 times more Calcium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread contain similar levels of Iron and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cracked-wheat Bread have 1.4 times more Fat, 1.7 times more Saturated Fat and 2.6 times more Fiber than Italian Bread.
• While 5 oz 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 five ounces.