Comparing Nutrients in 100 calories Commercial Whole-wheat Bread VS Toasted Commercially Prepared Whole-wheat Bread

Weight per 100 calories

• Commercial Whole-wheat Bread: 39.7g
• Toasted Commercially Prepared Whole-wheat Bread: 32.7g

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

Which food has more nutrients per 100 calories - Commercial Whole-wheat Bread or Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Commercial Whole-wheat Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	3.45% 0.055g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	1.36% 0.23g	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% 16.7g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	2.6% 1.9g	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	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 0.012g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	6.45% 2.45g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Toasted Commercially Prepared Whole-wheat 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	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.13% 0.26mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	5.96% 0.077mg	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	4.25% 17μg	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% 0mg	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	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.58% 3.1μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	6.4% 64mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	24.3% 0.22mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.7% 32.4mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	36% 0.83mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	3.13% 107mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	12.3% 185mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.21% 7.92g	3700g per day for Men 19-50 years

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

• Commercially Prepared Whole-wheat Bread has 1.3 times more Vitamin B1 and 5.1 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.4 times more Vitamin B2 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 100 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

• Commercially Prepared Whole-wheat Bread has 1.5 times more Calcium than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 2.4 times more Copper and 1.7 times more Selenium than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Commercially Prepared Whole-wheat Bread has 5.4 times more Omega 3 and 2.5 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.