Comparing Nutrients in 100 calories Bread, whole-wheat, prepared from recipe VS Bread, whole-wheat, prepared from recipe, toasted

Weight per 100 calories

• Bread, whole-wheat, prepared from recipe: 36g
• Bread, whole-wheat, prepared from recipe, toasted: 32.8g

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 Bread, whole-wheat, prepared from recipe, toasted?

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	7.13% 0.11g	7.15% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	5.55% 0.94g	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	14.2% 18.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	1.9% 1.4g	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	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	5.4% 3.02g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	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	7.27% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	8.08% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	4.97% 0.065mg	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	5.5% 22μg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.4μg	2.84% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	10% 0.091mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.94% 29mg	6.95% 29mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	29.5% 0.68mg	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	9.6% 67.2mg	700mg per day for Men 19-50 years
Potassium	3.32% 113mg	3.33% 113mg	3400mg per day for Men 19-50 years
Selenium	25.2% 14μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	8.3% 124mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.23% 8.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Bread, whole-wheat, prepared from recipe vs Bread, whole-wheat, prepared from recipe, toasted:

• Bread, whole-wheat, prepared from recipe has 1.2 times more Vitamin B1 and 1.5 times more Vitamin B5 than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 100 kcal.
• Both Bread, whole-wheat, prepared from recipe as well as Bread, whole-wheat, prepared from recipe, toasted 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 Bread, whole-wheat, prepared from recipe, toasted:

Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of minerals per 100 kcal
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of macro-nutrients per 100 kcal
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Bread, whole-wheat, prepared from recipe as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.