Comparing Nutrients in 300 calories Dry Bread Crumbs VS Toasted Commercially Prepared Whole-wheat Bread

Weight per 300 calories

• Dry Bread Crumbs: 76g
• Toasted Commercially Prepared Whole-wheat Bread: 98g

Dry Bread Crumbs have 1.3 times more energy per 100g than Toasted Commercially Prepared Whole-wheat Bread. It has high energy density when compared to other foods. Toasted Commercially Prepared Whole-wheat Bread having high energy density.

Discover which food has more nutrients per 300 calories - Dry Bread Crumbs or Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Dry Bread Crumbs	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.15% 4.03g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	2.82% 0.9g	32g per day for Men 19-50 years
Omega 3	8.83% 0.14g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	38.6% 50g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	7.8% 5.66g	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	2.58% 1.87g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	19.3% 7.35g	38g per day for Men 19-50 years
Protein	18% 10g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	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	61.2% 0.73mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.07% 0.092mg	18% 0.23mg	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	20.3% 81.3μg	12.7% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.27μg	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	0.41% 0.061mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.18% 5μg	7.35% 8.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	14% 139mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	73% 0.66mg	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	46% 3.67mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.78% 32.7mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	108% 2.5mg	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	18% 125mg	42.4% 297mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.94g	0.64% 23.8g	3700g per day for Men 19-50 years

Dry Bread Crumbs VS Toasted Commercially Prepared Whole-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Bread Crumbs or Toasted Commercially Prepared Whole-wheat Bread?

Lets compare vitamin content per 300 calories of Dry Bread Crumbs vs Toasted Commercially Prepared Whole-wheat Bread:

• 300 calories of Dry Bread Crumbs have 2 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin B12 than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 1.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.8 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Dry Bread Crumbs have insufficient amounts of Vitamin K
• 300 calories of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12
• Both Plain Grated Dry Bread Crumbs as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Dry Bread Crumbs vs Toasted Commercially Prepared Whole-wheat Bread:

• 300 calories of Dry Bread Crumbs have 1.3 times more Iron than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 3.4 times more Copper, 3 times more Magnesium, 3.6 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 2.7 times more Selenium and 1.9 times more Zinc than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Calcium and Sodium per 300 calories.
• 300 calories of Dry Bread Crumbs lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Bread Crumbs have 4.6 times more Omega 3 and 2 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 2.2 times more Fiber and 1.6 times more Protein than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 and Omega 6