Comparing Nutrients in 100 grams 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	6.72% 195kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	38% 49.5g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	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	12.4% 4.7g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.17% 0.014mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	23.4% 0.3mg	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	2.75% 11μg	15.3% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	0.83% 0.02μg	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	2.13% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	7% 70mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	24.7% 0.22mg	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	26.3% 2.1mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	59.6% 1.37mg	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	16% 112mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	46% 25.3μg	55μg per day for Men 19-50 years
Sodium	42% 631mg	36% 538mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	0.97% 35.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Canned Boston Brown Bread as well as Cracked-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Canned Boston Brown Bread as well as Cracked-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.