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

Macros Ratio

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

Macro Nutrients

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	34.5% 1000kcal	41.7% 1211kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	8.95% 2.87g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	86.6% 1.4g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	67.2% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 170g	172% 224g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	23% 16.7g	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	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	70% 26.6g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe, toasted	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	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	98% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	60% 0.78mg	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	66.5% 266μg	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	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	64% 639mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	123% 1.1mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	357% 8.2mg	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	116% 814mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	101% 1512mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	4.2% 155g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Bread, whole-wheat, prepared from recipe, toasted per 14 oz

Compare the macro and micronutrient content in 14 oz of Commercial Whole-wheat Bread versus 14 oz of Bread, whole-wheat, prepared from recipe, toasted 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, whole-wheat, prepared from recipe, toasted:

• 14 ounces of Commercial Whole-wheat Bread have 1.5 times more Vitamin B1, 1.9 times more Vitamin B5 and 3.2 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While 14 oz of Bread, whole-wheat, prepared from recipe, toasted contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B9 and 1.3 times more Vitamin K than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• Both Commercially Prepared Whole-wheat Bread as well as Bread, whole-wheat, prepared from recipe, toasted 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, whole-wheat, prepared from recipe, toasted:

• 14 ounces of Commercial Whole-wheat Bread have 4.5 times more Calcium than Bread, whole-wheat, prepared from recipe, toasted.
• While 14 oz of Bread, whole-wheat, prepared from recipe, toasted contain 1.4 times more Iron, 1.4 times more Potassium and 1.7 times more Selenium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Sodium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Commercial Whole-wheat Bread have 1.4 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While 14 oz of Bread, whole-wheat, prepared from recipe, toasted contain 1.7 times more Fat, 2.5 times more Omega 3, 2 times more Omega 6 and 1.3 times more Carbohydrate than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Energy, Saturated Fat, Sugars and Fiber per 14 ounces.