Comparing Nutrients in 100 calories Commercial Whole-wheat Bread VS Bread

Weight per 100 calories

• Commercial Whole-wheat Bread: 39.7g
• Bread: 36.5g

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

Discover which food has more nutrients per 100 calories - Commercial Whole-wheat Bread or Bread?

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Bread	16%	15%	69%

Macro Nutrients

	Commercial Whole-wheat Bread	Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	3.45% 0.055g	3.67% 0.059g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.3% 17.4g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	2.9% 2.1g	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	1.2% 0.88g	1.17% 0.85g	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	% 0.42g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 0.012g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	3.84% 1.46g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	7.07% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.13% 0.26mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	3.1% 0.041mg	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	4.17% 16.7μg	7.76% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.081% 0.073mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.04% 1.06mg	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.58% 3.1μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread	Recommended Dietary Allowance
Calcium	6.4% 64mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	6% 0.054mg	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	12.3% 0.98mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.56% 15mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	16.3% 0.37mg	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	12% 84mg	6.73% 47mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	1.5% 51.5mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.35% 13g	3700g per day for Men 19-50 years

Commercial Whole-wheat Bread VS Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Commercial Whole-wheat Bread or Bread?

Lets compare vitamin content per 100 calories of Commercial Whole-wheat Bread vs Bread:

• 100 calories of Commercial Whole-wheat Bread have 2.1 times more Vitamin B6, 15.2 times more Vitamin E and 1.7 times more Vitamin K than Bread.
• While 100 kcal of Wheat Bread contain 1.4 times more Vitamin B2 and 1.9 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 calories.
• 100 calories of Bread have insufficient amounts of Vitamin E and Vitamin K
• Both Commercially Prepared Whole-wheat Bread as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Commercial Whole-wheat Bread vs Bread:

• 100 calories of Commercial Whole-wheat Bread have 1.4 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Bread.
• While 100 kcal of Wheat Bread contain 1.3 times more Iron than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread contain similar levels of Selenium and Sodium per 100 calories.
• 100 calories of Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Commercial Whole-wheat Bread have 1.6 times more Fiber and 1.3 times more Protein than Bread.
• Both Commercial Whole-wheat Bread and Bread offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Sugars per 100 calories.