Comparing Nutrients in 500 calories Commercial Whole-wheat Bread VS Toasted Commercially Prepared Whole-wheat Bread

Weight per 500 calories

• Commercial Whole-wheat Bread: 198g
• Toasted Commercially Prepared Whole-wheat Bread: 163g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.94g	6.86% 6.65g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	17.2% 0.28g	3.17% 0.051g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	12% 8.6g	13% 9.43g	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	6.05% 4.4g	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	% 2.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	32.2% 12.3g	38g per day for Men 19-50 years
Protein	44% 24.7g	47.5% 26.6g	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	65% 0.78mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	58.5% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	29.8% 0.39mg	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	21% 83.3μg	21.2% 85μg	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	35% 5.28mg	6.86% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	12.3% 14.7μg	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	32% 319mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	122% 1.1mg	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	61.3% 4.9mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	181% 4.16mg	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	60% 421mg	70.7% 495mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	1.07% 39.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.