Comparing Nutrients in 500 calories Bread, whole-wheat, prepared from recipe VS Toasted Commercially Prepared Whole-wheat Bread

Weight per 500 calories

• Bread, whole-wheat, prepared from recipe: 180g
• Toasted Commercially Prepared Whole-wheat Bread: 163g

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

Discover which food has more nutrients per 500 calories - Bread, whole-wheat, prepared from recipe or Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

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

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	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	10% 9.7g	6.86% 6.65g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	3.17% 0.051g	1.6g per day for Men 19-50 years
Omega 6	27.7% 4.7g	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	71% 92g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	9.53% 6.9g	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	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	28.4% 10.8g	32.2% 12.3g	38g per day for Men 19-50 years
Protein	27% 15g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	45.4% 0.54mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.8% 7.17mg	58.5% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	29.2% 117μg	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	9.1% 1.37mg	6.86% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	5.94% 59.4mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	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	69.7% 5.58mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	48% 336mg	70.7% 495mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	126% 69.4μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	41.5% 622mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.07% 39.6g	3700g per day for Men 19-50 years

Bread, Whole-wheat, Prepared From Recipe VS Toasted Commercially Prepared Whole-wheat Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bread, whole-wheat, prepared from recipe or Toasted Commercially Prepared Whole-wheat Bread?

Lets compare vitamin content per 500 calories of Bread, whole-wheat, prepared from recipe vs Toasted Commercially Prepared Whole-wheat Bread:

• 500 calories of Bread, whole-wheat, prepared from recipe have 1.4 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• While 500 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 1.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin K per 500 calories.
• Both Bread, whole-wheat, prepared from recipe 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 500 calories.

Comparing minerals per 500 calories for Bread, whole-wheat, prepared from recipe vs Toasted Commercially Prepared Whole-wheat Bread:

• 500 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.
• Both Bread, whole-wheat, prepared from recipe and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Iron, Magnesium, Manganese, Potassium and Selenium per 500 calories.
• 500 calories of Bread, whole-wheat, prepared from recipe lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bread, whole-wheat, prepared from recipe have 1.5 times more Fat, 11.3 times more Omega 3 and 4.1 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While 500 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.
• Both Bread, whole-wheat, prepared from recipe and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 and Omega 6