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

Weight per 300 calories

• Commercial Whole-wheat Bread: 119g
• Toasted Commercially Prepared Whole-wheat Bread: 98g

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

Which food has more nutrients per 300 calories - Commercial Whole-wheat Bread or Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Commercial Whole-wheat Bread	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	4.3% 4.17g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	2.82% 0.9g	32g per day for Men 19-50 years
Omega 3	10.3% 0.17g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	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	39% 51g	38.6% 50g	130g per day for Men 19-50 years
Sugars	7.13% 5.17g	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	3.63% 2.63g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.036g	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	19.3% 7.35g	38g per day for Men 19-50 years
Protein	26.5% 15g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	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	39% 0.47mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	12.5% 50μg	12.7% 51μg	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	21% 3.17mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.74% 9.3μg	7.35% 8.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	19% 192mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	36.8% 2.94mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	36% 252mg	42.4% 297mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.26% 46.4g	0.64% 23.8g	3700g per day for Men 19-50 years

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

• Commercially Prepared Whole-wheat Bread has 1.3 times more Vitamin B1 and 5.1 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.4 times more Vitamin B2 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 300 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Commercially Prepared Whole-wheat Bread has 1.5 times more Calcium than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 2.4 times more Copper and 1.7 times more Selenium than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Commercially Prepared Whole-wheat Bread has 5.4 times more Omega 3 and 2.5 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.