Comparing Nutrients in 1 pound Commercial Whole-wheat Bread VS Bread

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Bread	16%	15%	69%

Macro Nutrients

	Commercial Whole-wheat Bread	Bread	Recommended Dietary Allowance
Energy	39.4% 1143kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	21% 20.5g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.56g	38.6% 6.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 194g	166% 216g	130g per day for Men 19-50 years
Sugars	27% 19.7g	36% 26g	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	14.6% 10.6g	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	% 4.85g	% 7.53g	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	47.7% 18g	38g per day for Men 19-50 years
Protein	101% 56.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Bread	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	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	158% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	74.4% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	38.7% 0.5mg	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	96% 386μg	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	1% 0.91mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread	Recommended Dietary Allowance
Calcium	73% 730mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	74.6% 0.67mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	202% 4.65mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	212% 117μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	73% 8.03mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.32% 160g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Commercial Whole-wheat Bread has 1.9 times more Vitamin B6, 14 times more Vitamin E and 1.6 times more Vitamin K than Bread.
• While 1 lb of Wheat Bread contains 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 2 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Bread have insufficient amounts of Vitamin E
• Both Commercially Prepared Whole-wheat Bread as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Commercial Whole-wheat Bread has 1.3 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Bread.
• While 1 lb of Wheat Bread contains 1.5 times more Iron than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread contain similar levels of Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Commercial Whole-wheat Bread has 1.5 times more Fiber than Bread.
• While 1 lb of Wheat Bread contains 1.3 times more Fat and 1.3 times more Sugars than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread offer comparable quantities of Energy, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fructose and Protein per one pound.