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

Weight per 100 calories

• Toasted Commercially Prepared Whole-wheat Bread: 32.7g
• Dry Bread Crumbs: 25.3g

Plain Grated Dry Bread Crumbs have 1.3 times more energy per unit of mass than Toasted Commercially Prepared Whole-wheat Bread, which is high in comparison to other foods. Toasted Commercially Prepared Whole-wheat Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	2.8% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	14% 18.2g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	2.16% 1.57g	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	0.86% 0.62g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.45% 2.45g	3% 1.14g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.14% 0.093mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.96% 0.077mg	2.36% 0.031mg	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	4.25% 17μg	6.77% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.7% 0.089μg	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	1.37% 0.21mg	0.14% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	1.4% 1.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.63% 46.3mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	7.17% 0.065mg	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% 0.97mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	7.7% 32.4mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	10% 0.23mg	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	14% 99mg	5.97% 41.8mg	700mg per day for Men 19-50 years
Potassium	3.13% 107mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	12.4% 185mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.21% 7.92g	0.045% 1.65g	3700g per day for Men 19-50 years

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

• Toasted Commercially Prepared Whole-wheat Bread has 1.7 times more Vitamin B5, 2.5 times more Vitamin B6, 10.2 times more Vitamin E and 1.8 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 2 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin B12 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Plain Grated Dry Bread Crumbs have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 kcal.

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

• Toasted Commercially Prepared Whole-wheat Bread has 3.4 times more Copper, 3 times more Magnesium, 3.6 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 2.7 times more Selenium and 1.9 times more Zinc than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 1.3 times more Iron than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Plain Grated Dry Bread Crumbs have similar amounts of Calcium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toasted Commercially Prepared Whole-wheat Bread has 1.2 times more Sugars, 2.2 times more Fiber and 1.6 times more Protein than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 4.6 times more Omega 3 and 2 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Plain Grated Dry Bread Crumbs have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.