Comparing Nutrients in 300 calories Bread, whole-wheat, prepared from recipe, toasted VS Dry Bread Crumbs

Weight per 300 calories

• Bread, whole-wheat, prepared from recipe, toasted: 98g
• Dry Bread Crumbs: 76g

Plain Grated Dry Bread Crumbs have 1.3 times more energy per unit of mass than Bread, whole-wheat, prepared from recipe, toasted, which is high in comparison to other foods. Bread, whole-wheat, prepared from recipe, toasted having high energy density.

Which food has more nutrients per 300 calories - Bread, whole-wheat, prepared from recipe, toasted or Dry Bread Crumbs ?

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	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	21.5% 0.34g	8.83% 0.14g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	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	42.7% 55.5g	42% 54.7g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	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	NA	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	NA	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17.3% 6.6g	9% 3.4g	38g per day for Men 19-50 years
Protein	16% 9.05g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	22% 0.26mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.65% 0.33mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	16.5% 66μg	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	5.5% 0.83mg	0.41% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.52% 10.2μg	4.18% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	30.4% 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	42% 3.34mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	21% 87.5mg	7.78% 32.7mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	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	29% 202mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	76% 42μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.62mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	0.13% 4.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bread, whole-wheat, prepared from recipe, toasted vs Dry Bread Crumbs :

• Bread, whole-wheat, prepared from recipe, toasted has 2.1 times more Vitamin B6, 13.6 times more Vitamin E and 2 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin B12 than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Plain Grated Dry Bread Crumbs have similar amounts of Vitamin B9 per 300 kcal.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Bread, whole-wheat, prepared from recipe, toasted vs Dry Bread Crumbs :

• Bread, whole-wheat, prepared from recipe, toasted has 1.4 times more Copper, 2.7 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium, 2.2 times more Selenium and 1.5 times more Zinc than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 3.9 times more Calcium and 1.5 times more Sodium than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Plain Grated Dry Bread Crumbs have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Bread, whole-wheat, prepared from recipe, toasted has 1.4 times more Fat, 2.4 times more Omega 3, 2 times more Omega 6 and 1.9 times more Fiber than Plain Grated Dry Bread Crumbs .
• Both Bread, whole-wheat, prepared from recipe, toasted and Plain Grated Dry Bread Crumbs have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.