Comparing Nutrients in 5 ounces Cracked-wheat Bread VS 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	12.7% 369kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.84g	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	5.22% 3.8g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	36.8% 20.6g	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	42.3% 0.51mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	31% 0.41mg	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	25% 99μg	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	0.16% 0.14mg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	6.1% 61mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	48.4% 0.44mg	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	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	84.5% 1.94mg	136% 3.1mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	65.2% 36μg	92% 50.7μg	55μg per day for Men 19-50 years
Sodium	51% 763mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	24% 2.62mg	11mg per day for Men 19-50 years
Water	1.37% 50.7g	1.2% 44.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Toasted Multi-grain Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Cracked-wheat Bread vs Toasted Multi-grain Bread:

• 5 ounces of Cracked-wheat Bread have 1.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.4 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 five ounces.
• 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 five ounces.

Comparing minerals per 5 ounces for Cracked-wheat Bread vs Toasted Multi-grain Bread:

• 5 ounces of Cracked-wheat Bread have 1.3 times more Sodium than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 2.6 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Selenium and 1.5 times more Zinc than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Multi-grain Bread contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Multi-grain Bread with Whole-grain contain 6.8 times more Omega 3, 2.8 times more Omega 6, 1.5 times more Fiber and 1.7 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Multi-grain Bread offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per five ounces.