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

Macros Ratio

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

Macro Nutrients

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	39.4% 1143kcal	47.7% 1383kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.56g	77% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 194g	197% 256g	130g per day for Men 19-50 years
Sugars	27% 19.7g	26.4% 19g	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	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	% 4.85g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	71.6% 27.2g	80% 30.4g	38g per day for Men 19-50 years
Protein	101% 56.5g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe, toasted	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	68.7% 0.89mg	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	76% 304μg	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	80.4% 12mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	39.3% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	73% 730mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	140% 1.26mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	408% 9.38mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	212% 117μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	115% 1728mg	1500mg per day for Men 19-50 years
Zinc	73% 8.03mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Bread, whole-wheat, prepared from recipe, toasted per 1 lb

Compare the macro and micronutrient content in 1 lb of Commercial Whole-wheat Bread versus 1 lb of Bread, whole-wheat, prepared from recipe, toasted 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, whole-wheat, prepared from recipe, toasted:

• 1 pound of Commercial Whole-wheat Bread has 1.5 times more Vitamin B1, 1.9 times more Vitamin B5 and 3.2 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 lb of Bread, whole-wheat, prepared from recipe, toasted contains 1.3 times more Vitamin B2, 1.6 times more Vitamin B9 and 1.3 times more Vitamin K than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• Both Commercially Prepared Whole-wheat Bread as well as Bread, whole-wheat, prepared from recipe, toasted 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, whole-wheat, prepared from recipe, toasted:

• 1 pound of Commercial Whole-wheat Bread has 4.5 times more Calcium than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 lb of Bread, whole-wheat, prepared from recipe, toasted contains 1.4 times more Iron, 1.4 times more Potassium and 1.7 times more Selenium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Commercial Whole-wheat Bread has 1.4 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 lb of Bread, whole-wheat, prepared from recipe, toasted contains 1.7 times more Fat, 2.5 times more Omega 3, 2 times more Omega 6 and 1.3 times more Carbohydrate than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Energy, Saturated Fat, Sugars and Fiber per one pound.