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

Macros Ratio

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

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	38% 1103kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	9.87% 3.16g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	78.6% 1.26g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	156% 203g	130g per day for Men 19-50 years
Sugars	21% 15.2g	31.6% 23g	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	62.7% 24g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	Toasted Commercially Prepared Whole-wheat Bread	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	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	57.3% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	72.4% 0.94mg	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	51.6% 206μg	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	20% 3mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37.3μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	13% 131mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	295% 2.66mg	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	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	325% 7.47mg	439% 10mg	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	172% 1203mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	279% 153μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	92% 1373mg	149% 2242mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.6% 96g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Bread, whole-wheat, prepared from recipe versus 14 oz of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Bread, whole-wheat, prepared from recipe have 1.3 times more Vitamin B9 and 1.2 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per 14 ounces.
• Both Bread, whole-wheat, prepared from recipe as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 3.9 times more Calcium, 2.6 times more Copper, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Selenium, 1.6 times more Sodium and 1.4 times more Zinc than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Iron, Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread, whole-wheat, prepared from recipe have 1.3 times more Fat, 10.2 times more Omega 3 and 3.7 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.5 times more Sugars and 1.9 times more Protein than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Toasted Commercially Prepared Whole-wheat Bread 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