Comparing Nutrients in 100 grams Cracked-wheat Bread VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Italian Bread	15%	10%	75%

Macro Nutrients

	Cracked-wheat Bread	Italian Bread	Recommended Dietary Allowance
Energy	8.97% 260kcal	8.93% 259kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	6.9% 1.17g	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	37% 48g	130g per day for Men 19-50 years
Sugars	NA	6.47% 4.7g	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	1.3% 0.93g	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	% 0.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Italian 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	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	8% 0.1mg	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	25.5% 102μg	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	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Italian Bread	Recommended Dietary Allowance
Calcium	4.3% 43mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	13.4% 0.12mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	21.3% 0.49mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	46% 25.3μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	41% 618mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Italian Bread per 100 g

Compare the macro and micronutrient content in 100 g of Cracked-wheat Bread versus 100 g of Italian Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cracked-wheat Bread vs Italian Bread:

• 100 grams of Cracked-wheat Bread have 1.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Italian Bread.
• While 100 g of Italian Bread contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread provide similar amounts of Vitamin B3 per 100 grams.
• Both Cracked-wheat Bread as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cracked-wheat Bread vs Italian Bread:

• 100 grams of Cracked-wheat Bread have 1.8 times more Copper, 2 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Selenium and 1.6 times more Zinc than Italian Bread.
• While 100 g of Italian Bread contain 2.4 times more Calcium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread contain similar levels of Iron and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cracked-wheat Bread have 1.4 times more Fat, 1.7 times more Saturated Fat and 2.6 times more Fiber than Italian Bread.
• While 100 g of Italian Bread contain 4.1 times more Omega 3 and 1.8 times more Omega 6 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Italian Bread offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.