Comparing Nutrients in 14 ounces Bread, whole-wheat, prepared from recipe VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	38% 1103kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	9.87% 3.16g	15% 4.77g	32g per day for Men 19-50 years
Omega 3	78.6% 1.26g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	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	157% 204g	220% 286g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	NA	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	NA	% 7.22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	62.7% 24g	47% 18g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	100% 1.2mg	320% 3.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	64.5% 258μg	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	20% 3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37.3μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	13% 131mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	154% 12.3mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	325% 7.47mg	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	106% 742mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	279% 153μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	92% 1373mg	194% 2905mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.7% 26g	3700g per day for Men 19-50 years

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

• Bread, whole-wheat, prepared from recipe has 1.6 times more Vitamin B6, 9.5 times more Vitamin E and 1.4 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 3.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin B12 than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Plain Grated Dry Bread Crumbs have similar amounts of Vitamin B5 per 14 oz.
• Both Bread, whole-wheat, prepared from recipe as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

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

• Bread, whole-wheat, prepared from recipe has 1.9 times more Magnesium, 2 times more Manganese, 1.6 times more Potassium and 1.5 times more Selenium than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 5.5 times more Calcium, 1.6 times more Iron and 2.1 times more Sodium than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Plain Grated Dry Bread Crumbs have similar amounts of Copper, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bread, whole-wheat, prepared from recipe has 1.7 times more Omega 3, 1.4 times more Omega 6 and 1.3 times more Fiber than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 1.4 times more Energy, 1.5 times more Saturated Fat, 1.4 times more Carbohydrate, 1.6 times more Sugars and 1.6 times more Protein than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Plain Grated Dry Bread Crumbs have similar amounts of Fat per 14 oz.
• Both Bread, whole-wheat, prepared from recipe as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.