Comparing Nutrients in 7 ounces Canned Boston Brown Bread VS Cracked-wheat Bread

Macros Ratio

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

Macro Nutrients

	Canned Boston Brown Bread	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	13.3% 387kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	5.7% 1.8g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	5.97% 1g	7.56% 1.3g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	75.6% 98g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	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	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	24.5% 9.33g	28.7% 11g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	46.4% 0.6mg	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	5.46% 22μg	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	1.65% 0.04μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	14% 139mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	49% 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	52% 4.17mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	118% 2.72mg	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	31.8% 222mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	91% 50.2μg	55μg per day for Men 19-50 years
Sodium	83.5% 1252mg	71% 1068mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	2.53% 94g	1.92% 71g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Boston Brown Bread vs Cracked-wheat Bread:

• Canned Boston Brown Bread has more Vitamin A than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 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.
• Both Canned Boston Brown Bread and Cracked-wheat Bread have similar amounts of Vitamin B5 per 7 oz.
• Both Canned Boston Brown Bread as well as Cracked-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Canned Boston Brown Bread vs Cracked-wheat Bread:

• Canned Boston Brown Bread has 1.6 times more Calcium, 1.2 times more Magnesium, 1.8 times more Potassium and 1.3 times more Water than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 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.
• Both Canned Boston Brown Bread and Cracked-wheat Bread have similar amounts of Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Boston Brown Bread has 1.6 times more Omega 3 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 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.
• Both Canned Boston Brown Bread and Cracked-wheat Bread have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Canned Boston Brown Bread as well as Cracked-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.