Comparing Nutrients in 100 calories Bread, whole-wheat, prepared from recipe VS Toasted Commercially Prepared Whole-wheat Bread

Weight per 100 calories

• Bread, whole-wheat, prepared from recipe: 36g
• 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 - Bread, whole-wheat, prepared from recipe or Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	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	2% 1.94g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	7.13% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	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	14.2% 18.5g	13% 16.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	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	5.68% 2.16g	6.45% 2.45g	38g per day for Men 19-50 years
Protein	5.4% 3.02g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	9.1% 0.11mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	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	5.85% 23.4μg	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	1.82% 0.27mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.4μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	14% 1.1mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	6.94% 29mg	7.7% 32.4mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	9.6% 67.3mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	3.32% 113mg	3.13% 107mg	3400mg per day for Men 19-50 years
Selenium	25.2% 14μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	8.3% 124mg	12.3% 185mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.21% 7.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Bread, whole-wheat, prepared from recipe vs Toasted Commercially Prepared Whole-wheat Bread:

• Bread, whole-wheat, prepared from recipe has 1.4 times more Vitamin B9 and 1.3 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin K per 100 kcal.
• Both Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe vs Toasted Commercially Prepared Whole-wheat Bread:

• Toasted Commercially Prepared Whole-wheat Bread contains 3.6 times more Calcium, 2.4 times more Copper, 1.5 times more Phosphorus, 1.5 times more Sodium and 1.3 times more Zinc than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Iron, Magnesium, Manganese, Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Bread, whole-wheat, prepared from recipe has 1.5 times more Fat, 11.3 times more Omega 3 and 4.1 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.4 times more Sugars and 1.8 times more Protein than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Bread, whole-wheat, prepared from recipe as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.