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

Weight per 100 calories

• Cracked-wheat Bread: 38.5g
• Toasted French or Vienna Bread: 31.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Cracked-wheat Bread or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.79% 0.013g	0.98% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	1.55% 1.13g	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	5.57% 2.1g	2.56% 0.97g	38g per day for Men 19-50 years
Protein	5.98% 3.35g	7.28% 4.08g	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	11.5% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	8.92% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.82% 1.4mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	2.3% 0.03mg	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	5.87% 23.5μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.32% 0.008μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.07% 0.063mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.13% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	5.22% 0.047mg	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	13.5% 1.1mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.3% 9.7mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	7.8% 0.18mg	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	8.4% 59mg	5.64% 39.5mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.73μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	4.34% 0.48mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.17% 6.46g	3700g per day for Men 19-50 years

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

• Cracked-wheat Bread has 3.9 times more Vitamin B6 than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.3 times more Vitamin B2 and 1.9 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, Vitamin B3 and Vitamin B5 per 100 kcal.
• 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 kcal.

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

• Cracked-wheat Bread has 1.8 times more Copper, 2.1 times more Magnesium, 2.9 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Toasted French or Vienna Sourdough Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Calcium, Iron, Selenium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cracked-wheat Bread has 2.2 times more Fat, 2.2 times more Saturated Fat and 2.2 times more Fiber than Toasted French or Vienna Sourdough Bread.
• Both Cracked-wheat Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Cracked-wheat Bread as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.