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

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	42% 1214kcal	41.7% 1211kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	86.6% 1.4g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	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	156% 203g	172% 224g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	70% 26.6g	38g per day for Men 19-50 years
Protein	115% 64.6g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared 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	124% 1.5mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	98% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.3% 2.87mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	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	51.6% 206μg	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	16.7% 2.5mg	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	51.6% 516mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	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	147% 11.7mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	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	172% 1203mg	116% 814mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	149% 2242mg	101% 1512mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.8% 103g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Toasted Commercially Prepared 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 Toasted Commercially Prepared Whole-wheat Bread vs Bread, whole-wheat, prepared from recipe, toasted:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.2 times more Vitamin B6 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 B9 and 1.3 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin K per 14 ounces.
• Both Toasted 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 Toasted Commercially Prepared Whole-wheat Bread vs Bread, whole-wheat, prepared from recipe, toasted:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 3.6 times more Calcium, 2.4 times more Copper, 1.2 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Selenium, 1.5 times more Sodium and 1.3 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• Both Toasted Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Iron, Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 1.4 times more Sugars and 1.8 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While 14 oz of Bread, whole-wheat, prepared from recipe, toasted contain 1.4 times more Fat, 11.3 times more Omega 3 and 4.1 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3