Comparing Nutrients in 1 kilogram 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	105% 3050kcal	106% 3060kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.74g	29% 9.22g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	169% 29g	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	434% 564g	394% 512g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	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	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	176% 67g	197% 75g	38g per day for Men 19-50 years
Protein	164% 92g	291% 163g	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	222% 2.66mg	313% 3.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	246% 39.4mg	358% 57.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	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	168% 670μg	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	56% 8.4mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86.7% 104μg	75% 90μg	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	36% 360mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	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	425% 34mg	370% 29.6mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	899% 20.7mg	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	293% 2050mg	433% 3030mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	773% 425μg	956% 526μg	55μg per day for Men 19-50 years
Sodium	254% 3810mg	377% 5650mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	7.03% 260g	6.55% 243g	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 1 kg

Compare the macro and micronutrient content in 1 kg of Bread, whole-wheat, prepared from recipe, toasted versus 1 kg of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bread, whole-wheat, prepared from recipe, toasted vs Toasted Commercially Prepared Whole-wheat Bread:

• 1 kilogram of Bread, whole-wheat, prepared from recipe, toasted has 1.3 times more Vitamin B9 and 1.3 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While 1 kg of Toasted Commercially Prepared Whole-wheat Bread contains 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 one kilogram.
• 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 one kilogram.

Comparing minerals per 1 kilogram for Bread, whole-wheat, prepared from recipe, toasted vs Toasted Commercially Prepared Whole-wheat Bread:

• 1 kg of Toasted Commercially Prepared Whole-wheat Bread contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread, whole-wheat, prepared from recipe, toasted has 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 1 kg of Toasted Commercially Prepared Whole-wheat Bread contains 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 one kilogram.
• 1 kilogram of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3