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

Macros Ratio

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

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	38% 1103kcal	41.7% 1211kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	9.87% 3.16g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	78.6% 1.26g	86.6% 1.4g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	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	157% 204g	172% 224g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	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	70% 26.6g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	100% 1.2mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	98% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	64.5% 258μg	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	20% 3mg	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37.3μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	13% 131mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	154% 12.3mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	325% 7.47mg	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	106% 742mg	116% 814mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	279% 153μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	92% 1373mg	101% 1512mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.8% 103g	3700g per day for Men 19-50 years

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

• Bread, whole-wheat, prepared from recipe has 1.4 times more Vitamin B5 than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 14 oz.
• Both Bread, whole-wheat, prepared from recipe 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 oz.

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

Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of minerals per 14 oz
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of macro-nutrients per 14 oz
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Bread, whole-wheat, prepared from recipe as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.