Comparing Nutrients in 300 calories Bread, whole-wheat, prepared from recipe, toasted VS Toasted Commercially Prepared Whole-wheat Bread

Weight per 300 calories

• Bread, whole-wheat, prepared from recipe, toasted: 98g
• Toasted Commercially Prepared Whole-wheat Bread: 98g

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

Discover which food has more nutrients per 300 calories - Bread, whole-wheat, prepared from recipe, toasted or Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	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	6% 5.8g	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	21.5% 0.34g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	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	42.7% 55.5g	38.6% 50g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.3% 6.6g	19.3% 7.35g	38g per day for Men 19-50 years
Protein	16% 9.05g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	22% 0.26mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.65% 0.33mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	16.5% 66μg	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	5.5% 0.83mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.52% 10.2μg	7.35% 8.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	30.4% 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	42% 3.34mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	21% 87.5mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	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	29% 202mg	42.4% 297mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	76% 42μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.62mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	0.64% 23.8g	3700g per day for Men 19-50 years

Bread, Whole-wheat, Prepared From Recipe, Toasted VS Toasted Commercially Prepared Whole-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bread, whole-wheat, prepared from recipe, toasted or Toasted Commercially Prepared Whole-wheat Bread?

Lets compare vitamin content per 300 calories of Bread, whole-wheat, prepared from recipe, toasted vs Toasted Commercially Prepared Whole-wheat Bread:

• 300 calories of Bread, whole-wheat, prepared from recipe, toasted have 1.3 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B5 than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B6 and Vitamin K per 300 calories.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Bread, whole-wheat, prepared from recipe, toasted vs Toasted Commercially Prepared Whole-wheat Bread:

• 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 3.6 times more Calcium, 2.4 times more Copper, 1.5 times more Phosphorus, 1.5 times more Sodium and 1.3 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Iron, Magnesium, Manganese, Potassium and Selenium per 300 calories.
• 300 calories of Bread, whole-wheat, prepared from recipe, toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bread, whole-wheat, prepared from recipe, toasted have 11.3 times more Omega 3 and 4.1 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 1.4 times more Sugars and 1.8 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 and Omega 6