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

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Commercial Whole-wheat Bread	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	34.5% 1000kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	8.95% 2.87g	15% 4.77g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	43.8% 7.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 170g	220% 286g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	34% 24.6g	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% 8.77g	13.5% 9.76g	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	% 4.25g	% 7.22g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0g	g per day for Men 19-50 years
Fiber	62.7% 24g	47% 18g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	320% 3.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	37% 0.48mg	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	41.7% 167μg	106% 425μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	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	70.4% 10.6mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	64% 639mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	112% 1mg	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	123% 9.8mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	159% 3.65mg	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	120% 841mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	194% 2905mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.7% 26g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Commercial Whole-wheat Bread have 1.8 times more Vitamin B6 and 33.3 times more Vitamin E than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin B12 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Dry Bread Crumbs provide similar amounts of Vitamin B5 and Vitamin K per 14 ounces.
• 14 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin B12
• 14 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin E
• Both Commercially Prepared Whole-wheat Bread as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Commercial Whole-wheat Bread have 1.7 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.2 times more Zinc than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 2 times more Iron and 1.6 times more Sodium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Dry Bread Crumbs contain similar levels of Calcium, Copper and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Commercial Whole-wheat Bread have 1.3 times more Fiber than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 1.6 times more Energy, 1.5 times more Fat, 1.7 times more Saturated Fat, 1.3 times more Omega 3, 1.3 times more Omega 6, 1.7 times more Carbohydrate and 1.4 times more Sugars than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Dry Bread Crumbs offer comparable quantities of Fructose and Protein per 14 ounces.