Comparing Nutrients in 14 ounces Bread VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	37.5% 1087kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.77g	8.95% 2.87g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	34% 5.75g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	130% 170g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.12g	g per day for Men 19-50 years
Fiber	41.8% 16g	62.7% 24g	38g per day for Men 19-50 years
Protein	75.6% 42.3g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Bread	Commercial 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	136% 1.63mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	51.3% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	65.6% 0.85mg	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	41.7% 167μg	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	0.88% 0.79mg	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	5.03% 0.75mg	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	49.6% 496mg	64% 639mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	100% 0.9mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	375% 8.63mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	125% 1877mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	64% 7.03mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS Commercial Whole-wheat Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Bread vs Commercial Whole-wheat Bread:

• 14 ounces of Bread have 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 2 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 1.9 times more Vitamin B6, 14 times more Vitamin E and 1.6 times more Vitamin K than Wheat Bread.
• Both Bread and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Bread have insufficient amounts of Vitamin E
• Both Wheat Bread as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Bread vs Commercial Whole-wheat Bread:

• 14 ounces of Bread have 1.5 times more Iron than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 1.3 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Wheat Bread.
• Both Bread and Commercial Whole-wheat Bread contain similar levels of Selenium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread have 1.3 times more Fat and 1.3 times more Sugars than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 1.5 times more Fiber than Wheat Bread.
• Both Bread and Commercial Whole-wheat Bread offer comparable quantities of Energy, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fructose and Protein per 14 ounces.