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

Macros Ratio

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

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	41.7% 1211kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	86.6% 1.4g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	67.2% 11.4g	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	172% 224g	156% 203g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	70% 26.6g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	88% 1.06mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.6mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	57.3% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	66.5% 266μg	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	22.2% 3.33mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	14.3% 143mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	169% 13.5mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	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	116% 814mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	101% 1512mg	149% 2242mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe, toasted 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, toasted 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, toasted vs Toasted Commercially Prepared Whole-wheat Bread:

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

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread, whole-wheat, prepared from recipe, toasted have 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.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.4 times more Sugars and 1.8 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted 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