Comparing Nutrients in 100 grams Cracked-wheat Bread VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Cracked-wheat Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	8.97% 260kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	4.6% 0.78g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	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	14.5% 5.5g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Toasted French or Vienna 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	35.6% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	15.3% 61μg	35% 140μg	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	0.22% 0.2mg	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	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	35% 2.8mg	48.4% 3.87mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	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	22% 153mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	46% 25.3μg	54% 29.7μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	0.56% 20.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cracked-wheat Bread vs Toasted French or Vienna Bread:

• Cracked-wheat Bread has 3.2 times more Vitamin B6 than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.3 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Vitamin B1 and Vitamin B5 per 100 g.
• Both Cracked-wheat Bread as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cracked-wheat Bread vs Toasted French or Vienna Bread:

• Cracked-wheat Bread has 1.5 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Potassium than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.4 times more Iron and 1.3 times more Sodium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Calcium, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cracked-wheat Bread has 1.8 times more Fat, 1.8 times more Saturated Fat and 1.8 times more Fiber than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.5 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Energy and Omega 6 per 100 g.
• Both Cracked-wheat Bread as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.