Comparing Nutrients in 1 kilogram Commercial Whole-wheat Bread VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Commercial Whole-wheat Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	87% 2520kcal	106% 3060kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	29% 9.22g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	41.7% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	329% 427g	394% 512g	130g per day for Men 19-50 years
Sugars	60% 43.4g	79.6% 57.7g	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	30.5% 22g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	197% 75g	38g per day for Men 19-50 years
Protein	222% 125g	291% 163g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	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	328% 3.94mg	313% 3.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	358% 57.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	182% 2.37mg	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	130% 520μg	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	177% 26.6mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	161% 1610mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	744% 6.7mg	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	370% 29.6mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	1107% 25.5mg	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	433% 3030mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	956% 526μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	377% 5650mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	6.55% 243g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Whole-wheat Bread vs Toasted Commercially Prepared Whole-wheat Bread:

• Commercially Prepared Whole-wheat Bread has 4.2 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 1 kg.
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Commercial Whole-wheat Bread vs Toasted Commercially Prepared Whole-wheat Bread:

• Commercially Prepared Whole-wheat Bread has 1.2 times more Calcium and 1.6 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 3 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 2 times more Selenium than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Iron, Manganese, Sodium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercially Prepared Whole-wheat Bread has 4.5 times more Omega 3 and 2 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.3 times more Saturated Fat, 1.3 times more Sugars and 1.3 times more Protein than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Energy, Fat, Carbohydrate and Fiber per 1 kg.
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.