Comparing Nutrients in 14 ounces Dry Bread Crumbs VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

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

Macro Nutrients

	Dry Bread Crumbs	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	54% 1568kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	21.7% 21g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	15% 4.77g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	43.8% 7.44g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	156% 203g	130g per day for Men 19-50 years
Sugars	34% 24.6g	31.6% 23g	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	13.5% 9.76g	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	% 7.22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47% 18g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	95% 53g	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	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	320% 3.84mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.3mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	57.3% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	72.4% 0.94mg	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	106% 425μg	51.6% 206μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	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	2.1% 0.32mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	72.6% 726mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	295% 2.66mg	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	240% 19mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	439% 10mg	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	94% 655mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	194% 2905mg	149% 2242mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.7% 26g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Bread Crumbs VS Toasted Commercially Prepared Whole-wheat Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry Bread Crumbs versus 14 oz of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dry Bread Crumbs vs Toasted Commercially Prepared Whole-wheat Bread:

• 14 ounces of Dry Bread Crumbs have 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B9 and more Vitamin B12 than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.3 times more Vitamin B5, 2 times more Vitamin B6, 7.9 times more Vitamin E and 1.4 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin E
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12
• Both Plain Grated Dry Bread Crumbs as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry Bread Crumbs vs Toasted Commercially Prepared Whole-wheat Bread:

• 14 ounces of Dry Bread Crumbs have 1.4 times more Calcium, 1.6 times more Iron and 1.3 times more Sodium than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 2.6 times more Copper, 2.3 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Plain Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Bread Crumbs have 1.3 times more Energy, 1.3 times more Fat, 1.3 times more Saturated Fat, 6 times more Omega 3, 2.6 times more Omega 6 and 1.4 times more Carbohydrate than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.7 times more Fiber than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Sugars and Protein per 14 ounces.
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3