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

Weight per 300 calories

• Commercial Whole-wheat Bread: 119g
• Dry Bread Crumbs: 76g

Plain Grated Dry Bread Crumbs have 1.6 times more energy per unit of mass than Commercially Prepared Whole-wheat Bread, which is high in comparison to other foods. Commercial Whole-wheat Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Commercial Whole-wheat Bread	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	4.15% 4.03g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	2.86% 0.91g	32g per day for Men 19-50 years
Omega 3	10.3% 0.17g	8.83% 0.14g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	42% 54.7g	130g per day for Men 19-50 years
Sugars	7.13% 5.17g	6.5% 4.7g	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	3.63% 2.63g	2.58% 1.87g	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	% 1.27g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0.036g	% 0g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	9% 3.4g	38g per day for Men 19-50 years
Protein	26.5% 15g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Dry 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	39% 0.47mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	7.07% 0.092mg	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	12.5% 50μg	20.3% 81.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11% 0.27μg	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	21% 3.17mg	0.41% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.74% 9.3μg	4.18% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	19% 192mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	21.5% 0.19mg	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	36.8% 2.94mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	7.78% 32.7mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	30.3% 0.7mg	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	36% 252mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.26% 46.4g	0.13% 4.94g	3700g per day for Men 19-50 years

Commercial Whole-wheat Bread VS Dry Bread Crumbs Nutrients Per 300 Kcal

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

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

• 300 calories of Commercial Whole-wheat Bread have 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 52.1 times more Vitamin E and 1.9 times more Vitamin K than Dry Bread Crumbs .
• While 300 kcal of Plain Grated Dry Bread Crumbs contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B9 and more Vitamin B12 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Dry Bread Crumbs provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Commercial Whole-wheat Bread have insufficient amounts of Vitamin B12
• 300 calories of Dry Bread Crumbs have insufficient amounts of Vitamin E and Vitamin K
• Both Commercially Prepared Whole-wheat Bread as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Commercial Whole-wheat Bread have 1.4 times more Calcium, 1.4 times more Copper, 2.7 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 1.6 times more Selenium and 1.9 times more Zinc than Dry Bread Crumbs .
• Both Commercial Whole-wheat Bread and Dry Bread Crumbs contain similar levels of Iron 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 Commercial Whole-wheat Bread have 1.2 times more Omega 6, 2.1 times more Fiber and 1.5 times more Protein than Dry Bread Crumbs .
• Both Commercial Whole-wheat Bread and Dry Bread Crumbs offer comparable quantities of Energy, Omega 3, Carbohydrate and Sugars per 300 calories.