Comparing Nutrients in 100 calories Cracked-wheat Bread VS Toasted Multi-grain Bread

Weight per 100 calories

• Cracked-wheat Bread: 38.5g
• Toasted Multi-grain Bread: 34.7g

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

Discover which food has more nutrients per 100 calories - Cracked-wheat Bread or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Cracked-wheat Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.79% 0.013g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	3.7% 0.63g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	1.28% 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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.57% 2.1g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	5.98% 3.35g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Toasted Multi-grain 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	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.82% 1.4mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	7.64% 0.099mg	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	6.08% 24.3μg	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	0.039% 0.035mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	12% 0.11mg	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	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	7.03% 29.5mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	33.2% 0.76mg	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	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	2.55% 87mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.73μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	4.34% 0.48mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.3% 11g	3700g per day for Men 19-50 years

Cracked-wheat Bread VS Toasted Multi-grain Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cracked-wheat Bread or Toasted Multi-grain Bread?

Lets compare vitamin content per 100 calories of Cracked-wheat Bread vs Toasted Multi-grain Bread:

• 100 calories of Cracked-wheat Bread have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.6 times more Vitamin B5 than Toasted Multi-grain Bread.
• Both Cracked-wheat Bread and Toasted Multi-grain Bread provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 calories.
• Both Cracked-wheat Bread as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Cracked-wheat Bread vs Toasted Multi-grain Bread:

• 100 calories of Cracked-wheat Bread have 1.4 times more Sodium than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 2.3 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 1.3 times more Zinc than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Multi-grain Bread contain similar levels of Copper and Iron per 100 calories.
• 100 calories of Cracked-wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 6.1 times more Omega 3, 2.5 times more Omega 6, 1.3 times more Fiber and 1.5 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Multi-grain Bread offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6