Comparing Nutrients in 500 calories Bread VS Commercial Whole-wheat Bread

Weight per 500 calories

• Bread: 183g
• Commercial Whole-wheat Bread: 198g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.52% 8.27g	7.16% 6.94g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.8g	65% 84.7g	130g per day for Men 19-50 years
Sugars	14.4% 10.5g	12% 8.6g	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	5.86% 4.25g	6.05% 4.4g	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	% 3.03g	% 2.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.06g	g per day for Men 19-50 years
Fiber	19.2% 7.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	34.8% 19.5g	44% 24.7g	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	62.5% 0.75mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10.2mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	33% 0.43mg	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	38.8% 155μg	21% 83.3μg	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	0.41% 0.36mg	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	2.3% 0.35mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.45% 8.94μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	23% 228mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	50% 0.45mg	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	82% 6.57mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	188% 4.3mg	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	33.6% 235mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	7.57% 257mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	57.5% 863mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.74% 64.3g	2.1% 77.4g	3700g per day for Men 19-50 years

Bread VS Commercial Whole-wheat Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bread or Commercial Whole-wheat Bread?

Lets compare vitamin content per 500 calories of Bread vs Commercial Whole-wheat Bread:

• 500 calories of Bread have 1.4 times more Vitamin B2 and 1.9 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Bread vs Commercial Whole-wheat Bread:

• 500 calories of Bread have 1.3 times more Iron than Commercial Whole-wheat Bread.
• While 500 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 500 calories.
• 500 calories of Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bread have 1.2 times more Sugars than Commercial Whole-wheat Bread.
• While 500 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 500 calories.