Comparing Nutrients in 100 grams Canned Boston Brown Bread VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Canned Boston Brown Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	6.72% 195kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	4.6% 0.78g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	4.95% 3.6g	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	8.16% 3.1g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Toasted French or Vienna 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	35.6% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	7.4% 0.096mg	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	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.13% 0.32mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	7% 70mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	16.7% 0.15mg	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	48.4% 3.87mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	25% 0.57mg	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	54% 29.7μg	55μg per day for Men 19-50 years
Sodium	42% 631mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	0.56% 20.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Boston Brown Bread vs Toasted French or Vienna Bread:

• Canned Boston Brown Bread has more Vitamin A, 1.7 times more Vitamin E and 5 times more Vitamin K than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 30.5 times more Vitamin B1, 3.2 times more Vitamin B2, 4.8 times more Vitamin B3 and 12.7 times more Vitamin B9 than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Canned Boston Brown Bread as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Boston Brown Bread vs Toasted French or Vienna Bread:

• Canned Boston Brown Bread has 1.5 times more Calcium, 2 times more Magnesium, 1.8 times more Manganese, 2.3 times more Potassium and 2.3 times more Water than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.9 times more Copper, 1.8 times more Iron, 1.4 times more Selenium and 2.1 times more Zinc than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Phosphorus and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Boston Brown Bread has 1.5 times more Fiber than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.6 times more Energy, 1.4 times more Fat, 1.8 times more Saturated Fat, 1.5 times more Omega 6, 1.4 times more Carbohydrate, 1.5 times more Sugars and 2.5 times more Protein than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Omega 3 per 100 g.
• Both Canned Boston Brown Bread as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.