Comparing Nutrients in 1 kilogram Commercial Whole-wheat Bread VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Commercial Whole-wheat Bread	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	87% 2520kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	54.6% 53g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	329% 427g	554% 720g	130g per day for Men 19-50 years
Sugars	60% 43.4g	85.5% 62g	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	30.5% 22g	34% 24.6g	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	% 10.7g	% 18g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	158% 60g	118% 45g	38g per day for Men 19-50 years
Protein	222% 125g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	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	328% 3.94mg	806% 9.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	415% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	93% 1.2mg	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	105% 420μg	268% 1070μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	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	177% 26.6mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	161% 1610mg	183% 1830mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	283% 2.55mg	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	309% 24.7mg	604% 48.3mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	400% 9.2mg	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	303% 2120mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	458% 252μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	488% 7320mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Dry Bread Crumbs per 1 kg

Compare the macro and micronutrient content in 1 kg of Commercial Whole-wheat Bread versus 1 kg of Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Commercial Whole-wheat Bread vs Dry Bread Crumbs :

• 1 kilogram of Commercial Whole-wheat Bread has 1.8 times more Vitamin B6 and 33.3 times more Vitamin E than Dry Bread Crumbs .
• While 1 kg of Plain Grated Dry Bread Crumbs contains 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin B12 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Dry Bread Crumbs provide similar amounts of Vitamin B5 and Vitamin K per one kilogram.
• 1 kilogram of Commercial Whole-wheat Bread have insufficient amounts of Vitamin B12
• 1 kilogram of Dry Bread Crumbs have insufficient amounts of Vitamin E
• Both Commercially Prepared Whole-wheat Bread as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Commercial Whole-wheat Bread vs Dry Bread Crumbs :

• 1 kilogram of Commercial Whole-wheat Bread has 1.7 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.2 times more Zinc than Dry Bread Crumbs .
• While 1 kg of Plain Grated Dry Bread Crumbs contains 2 times more Iron and 1.6 times more Sodium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Dry Bread Crumbs contain similar levels of Calcium, Copper and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Commercial Whole-wheat Bread has 1.3 times more Fiber than Dry Bread Crumbs .
• While 1 kg of Plain Grated Dry Bread Crumbs contains 1.6 times more Energy, 1.5 times more Fat, 1.7 times more Saturated Fat, 1.3 times more Omega 3, 1.3 times more Omega 6, 1.7 times more Carbohydrate and 1.4 times more Sugars than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Dry Bread Crumbs offer comparable quantities of Fructose and Protein per one kilogram.