Comparing Nutrients in 100 grams Cracked-wheat Bread VS Canned Boston Brown Bread

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Lets compare vitamin content per 100 grams of Cracked-wheat Bread vs Canned Boston Brown Bread:

• Cracked-wheat Bread has 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.
• While Canned Boston Brown Bread contains more Vitamin A than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Canned Boston Brown Bread have similar amounts of Vitamin B5 per 100 g.
• Both Cracked-wheat Bread as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cracked-wheat Bread vs Canned Boston Brown Bread:

• Cracked-wheat Bread has 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.
• While Canned Boston Brown Bread contains 1.6 times more Calcium, 1.8 times more Potassium and 1.3 times more Water than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Canned Boston Brown Bread have similar amounts of Magnesium, Selenium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cracked-wheat Bread has 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.
• While Canned Boston Brown Bread contains 1.6 times more Omega 3 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Canned Boston Brown Bread have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Cracked-wheat Bread as well as Canned Boston Brown Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.