Comparing Nutrients in 300 calories Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Weight per 300 calories

• Bread: 110g
• Bread, white, commercially prepared (includes soft bread crumbs): 113g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Bread or Bread, white, commercially prepared (includes soft bread crumbs)?

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	3.87% 3.76g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	9.33% 1.6g	9.45% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	43% 55.7g	130g per day for Men 19-50 years
Sugars	8.65% 6.27g	8.82% 6.4g	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	3.5% 2.55g	3.8% 2.74g	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	% 1.8g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.38g	8% 3.05g	38g per day for Men 19-50 years
Protein	21% 11.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Bread	Bread, white, commercially prepared (includes soft 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	37.5% 0.45mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.35% 0.12mg	7.55% 0.098mg	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	23.3% 93μg	31.3% 125μg	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	0.24% 0.22mg	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	1.4% 0.21mg	1.65% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	13.7% 137mg	16.2% 162mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	12.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.38% 55μg	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	49.3% 3.94mg	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	6.18% 26mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	26.3% 0.6mg	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	20% 141mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	4.54% 154mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	57.3% 31.5μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	7.6% 0.83mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Wheat Bread has 1.5 times more Vitamin B5, 1.2 times more Vitamin B6 and 23.8 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Wheat Bread.
• Both Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Wheat Bread has 1.4 times more Copper, 1.7 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Selenium and 1.4 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Calcium, Iron, Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Wheat Bread has 1.3 times more Fat and 1.4 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Sugars, Fructose and Protein per 300 kcal.
• Both Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.