Comparing Nutrients in 14 ounces Bread VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	37.5% 1087kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.77g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	34% 5.75g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	135% 176g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	26% 19g	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	12.8% 9.25g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	101% 38.5g	38g per day for Men 19-50 years
Protein	75.6% 42.3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	90% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	13% 0.17mg	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	84.3% 337μg	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	46.3% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	2.2% 2mg	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	5.03% 0.75mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	49.6% 496mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	146% 1.3mg	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	179% 14.3mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	67.5% 1.55mg	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	73% 512mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	125% 1877mg	127% 1901mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS White Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Bread versus 14 oz of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bread vs White Reduced-calorie Bread:

• 14 ounces of Bread have 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 8.2 times more Vitamin K than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain more Vitamin B12 than Wheat Bread.
• Both Bread and White Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Bread have insufficient amounts of Vitamin B12
• 14 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin K
• Both Wheat Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Bread vs White Reduced-calorie Bread:

• 14 ounces of Bread have 1.3 times more Calcium, 1.8 times more Magnesium, 2.6 times more Manganese, 1.9 times more Potassium and 1.3 times more Selenium than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 2.2 times more Copper and 1.3 times more Zinc than Wheat Bread.
• Both Bread and White Reduced-calorie Bread contain similar levels of Iron, Phosphorus and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread have 1.3 times more Energy, 1.8 times more Fat, 1.3 times more Saturated Fat, 5.8 times more Omega 3, 2.7 times more Omega 6, 1.2 times more Sugars and 1.2 times more Protein than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 2.4 times more Fiber than Wheat Bread.
• Both Bread and White Reduced-calorie Bread offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3