Comparing Nutrients in 14 ounces Commercial Whole-wheat Bread VS Bread, whole-wheat, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Bread, whole-wheat, prepared from recipe	12%	17%	71%

Macro Nutrients

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Energy	34.5% 1000kcal	38% 1103kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	8.95% 2.87g	9.87% 3.16g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	78.6% 1.26g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	61% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 170g	157% 204g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	21% 15.2g	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% 8.77g	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	% 4.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	62.7% 24g	62.7% 24g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe	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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	69.3% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	60.8% 0.79mg	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	64.5% 258μg	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% 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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	64% 639mg	13% 131mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	325% 7.47mg	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	106% 742mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	279% 153μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	92% 1373mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Commercial Whole-wheat Bread vs Bread, whole-wheat, prepared from recipe:

• Commercially Prepared Whole-wheat Bread has 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 3.5 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.4 times more Vitamin B2 and 1.5 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 14 oz.
• Both Commercially Prepared Whole-wheat Bread as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Commercial Whole-wheat Bread vs Bread, whole-wheat, prepared from recipe:

• Commercially Prepared Whole-wheat Bread has 4.9 times more Calcium and 1.3 times more Sodium than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.3 times more Iron and 1.5 times more Selenium than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Commercially Prepared Whole-wheat Bread has 1.5 times more Protein than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.5 times more Fat, 2.3 times more Omega 3 and 1.8 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe have similar amounts of Energy, Saturated Fat, Carbohydrate, Sugars and Fiber per 14 oz.
• Both Commercially Prepared Whole-wheat Bread as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.