Comparing Nutrients in 100 grams Multi-grain Bread VS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%

Macro Nutrients

	Multi-grain Bread	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Energy	9.14% 265kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.67g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	52% 67.6g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	NA	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	3.38% 2.45g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19.5% 7.4g	NA	38g per day for Men 19-50 years
Protein	24% 13.4g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.72% 0.34mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	NA	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	18.8% 75μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.47% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	31.2% 0.28mg	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	31.3% 2.5mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	103% 2.36mg	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	32.6% 228mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	NA	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	15.6% 1.72mg	11mg per day for Men 19-50 years
Water	1% 37g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free per 100 g

Compare the macro and micronutrient content in 100 g of Multi-grain Bread versus 100 g of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Multi-grain Bread vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• 100 g of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 2.4 times more Vitamin B5 than Multi-grain Bread.

Comparing minerals per 100 grams for Multi-grain Bread vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• 100 grams of Multi-grain Bread have 1.8 times more Calcium and 1.3 times more Iron than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• While 100 g of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 1.9 times more Sodium than Multi-grain Bread.
• Both Multi-grain Bread and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Multi-grain Bread have 1.8 times more Protein than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• While 100 g of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 1.8 times more Energy, 4.5 times more Fat and 1.6 times more Carbohydrate than Multi-grain Bread.