Comparing Nutrients in 7 ounces Cracked-wheat Bread VS French Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
French Bread	16%	8%	76%

Macro Nutrients

	Cracked-wheat Bread	French Bread	Recommended Dietary Allowance
Energy	17.8% 516kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	7.98% 7.74g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.8g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.56% 1.3g	9.22% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.17g	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	1.4% 1g	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	28.7% 11g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	31% 17.3g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	French Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.2% 0.71mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	59.7% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	16.3% 0.21mg	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	30.3% 121μg	61% 244μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	French Bread	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	33.5% 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	69.7% 5.58mg	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	49.8% 1.15mg	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	43.4% 304mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	91% 50.2μg	103% 56.8μg	55μg per day for Men 19-50 years
Sodium	71% 1068mg	79.6% 1195mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	1.92% 71g	1.77% 65.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cracked-wheat Bread vs French Bread:

• Cracked-wheat Bread has 2.8 times more Vitamin B6 than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 2 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and French or Vienna Bread includes Sourdough have similar amounts of Vitamin B5 per 7 oz.
• Both Cracked-wheat Bread as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Cracked-wheat Bread vs French Bread:

• Cracked-wheat Bread has 1.5 times more Copper, 1.6 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Potassium than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 1.4 times more Iron than Cracked-wheat Bread.
• Both Cracked-wheat Bread and French or Vienna Bread includes Sourdough have similar amounts of Calcium, Selenium, Sodium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cracked-wheat Bread has 1.6 times more Fat, 1.7 times more Saturated Fat and 2.5 times more Fiber than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 1.9 times more Omega 3 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and French or Vienna Bread includes Sourdough have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 7 oz.
• Both Cracked-wheat Bread as well as French or Vienna Bread includes Sourdough have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.