Comparing Nutrients in 100 grams 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	8.97% 260kcal	9.38% 272kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.5g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	6.37% 4.62g	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	0.7% 0.51g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	19% 10.8g	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	30% 0.36mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	8.23% 0.11mg	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	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	French Bread	Recommended Dietary Allowance
Calcium	4.3% 43mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	17% 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	35% 2.8mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	25% 0.58mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	46% 25.3μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Cracked-wheat Bread as well as French or Vienna Bread includes Sourdough have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.