Comparing Nutrients in 300 calories Bread VS Commercial Whole-wheat Bread

Weight per 300 calories

• Bread: 110g
• Commercial Whole-wheat Bread: 119g

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

Discover which food has more nutrients per 300 calories - Bread or Commercial Whole-wheat Bread?

Macros Ratio

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

Macro Nutrients

	Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	10.3% 0.17g	1.6g per day for Men 19-50 years
Omega 6	9.33% 1.6g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	39% 51g	130g per day for Men 19-50 years
Sugars	8.65% 6.27g	7.13% 5.17g	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	3.63% 2.63g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.036g	g per day for Men 19-50 years
Fiber	11.5% 4.38g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	21% 11.7g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Bread	Commercial 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	37.5% 0.45mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.35% 0.12mg	19.7% 0.26mg	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	12.5% 50μg	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	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	7.74% 9.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	13.7% 137mg	19% 192mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	30% 0.27mg	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	49.3% 3.94mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	113% 2.6mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	4.54% 154mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	57.3% 31.5μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	1.26% 46.4g	3700g per day for Men 19-50 years

Bread VS Commercial Whole-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bread or Commercial Whole-wheat Bread?

Lets compare vitamin content per 300 calories of Bread vs Commercial Whole-wheat Bread:

• 300 calories of Bread have 1.4 times more Vitamin B2 and 1.9 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 300 kcal of Commercially Prepared Whole-wheat Bread contain 2.1 times more Vitamin B6, 15.2 times more Vitamin E and 1.7 times more Vitamin K than Wheat Bread.
• Both Bread and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Bread have insufficient amounts of Vitamin E and Vitamin K
• Both Wheat Bread as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Bread vs Commercial Whole-wheat Bread:

• 300 calories of Bread have 1.3 times more Iron than Commercial Whole-wheat Bread.
• While 300 kcal of Commercially Prepared Whole-wheat Bread contain 1.4 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Wheat Bread.
• Both Bread and Commercial Whole-wheat Bread contain similar levels of Selenium and Sodium per 300 calories.
• 300 calories of Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bread have 1.2 times more Sugars than Commercial Whole-wheat Bread.
• While 300 kcal of Commercially Prepared Whole-wheat Bread contain 1.6 times more Fiber and 1.3 times more Protein than Wheat Bread.
• Both Bread and Commercial Whole-wheat Bread offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per 300 calories.