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

Macros Ratio

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

Macro Nutrients

	Commercial Whole-wheat Bread	Bread	Recommended Dietary Allowance
Energy	34.5% 1000kcal	37.5% 1087kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	8.95% 2.87g	8.64% 2.77g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	34% 5.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 170g	145% 189g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	31.4% 22.7g	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	12.8% 9.25g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0g	g per day for Men 19-50 years
Fiber	62.7% 24g	41.8% 16g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	75.6% 42.3g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Bread	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	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	34% 0.44mg	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	84.3% 337μg	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	0.88% 0.79mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread	Recommended Dietary Allowance
Calcium	64% 639mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	65.3% 0.59mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	177% 4.07mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	125% 1877mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.8% 140g	3700g per day for Men 19-50 years

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

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

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

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

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

• 14 ounces of Commercial Whole-wheat Bread have 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 Bread.
• While 14 oz of Wheat Bread contain 1.5 times more Iron than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread contain similar levels of Selenium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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