Comparing Nutrients in 1 pound 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	39.4% 1143kcal	61.8% 1792kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	24.8% 24g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	17% 5.46g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.56g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 194g	251% 326g	130g per day for Men 19-50 years
Sugars	27% 19.7g	38.8% 28g	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	14% 10g	15.4% 11g	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	% 4.85g	% 8.26g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	101% 56.5g	108% 60.6g	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	149% 1.8mg	366% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	42.2% 0.55mg	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	47.6% 191μg	121% 485μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	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	80.4% 12mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	73% 730mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	129% 1.16mg	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	140% 11.2mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	181% 4.17mg	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	137% 962mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	212% 117μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	73% 8.03mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.8% 29.5g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Commercial Whole-wheat Bread have insufficient amounts of Vitamin B12
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Commercial Whole-wheat Bread has 1.3 times more Fiber than Dry Bread Crumbs .
• While 1 lb 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 pound.