Comparing Nutrients in 1 kilogram Commercial Whole-wheat Bread VS Bread, whole-wheat, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Bread, whole-wheat, prepared from recipe	12%	17%	71%

Macro Nutrients

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Energy	87% 2520kcal	96% 2780kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	25% 7.96g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	198% 3.17g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	154% 26.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	329% 427g	395% 514g	130g per day for Men 19-50 years
Sugars	60% 43.4g	53% 38.4g	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	158% 60g	38g per day for Men 19-50 years
Protein	222% 125g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe	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	253% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	249% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	153% 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	163% 650μg	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	50.7% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	78.3% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	161% 1610mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	281% 2.53mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	818% 19mg	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	267% 1870mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	702% 386μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	231% 3460mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	136% 15mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.84% 327g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Whole-wheat Bread vs Bread, whole-wheat, prepared from recipe:

• Commercially Prepared Whole-wheat Bread has 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 3.5 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.4 times more Vitamin B2 and 1.5 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 1 kg.
• Both Commercially Prepared Whole-wheat Bread as well as Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe:

• Commercially Prepared Whole-wheat Bread has 4.9 times more Calcium and 1.3 times more Sodium than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.3 times more Iron and 1.5 times more Selenium than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercially Prepared Whole-wheat Bread has 1.5 times more Protein than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.5 times more Fat, 2.3 times more Omega 3 and 1.8 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe have similar amounts of Energy, Saturated Fat, Carbohydrate, Sugars and Fiber per 1 kg.
• Both Commercially Prepared Whole-wheat Bread as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.