Comparing Nutrients in 5 ounces Dry Bread Crumbs VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Dry Bread Crumbs	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	19.3% 560kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	7.74% 7.5g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	12% 8.8g	11.3% 8.18g	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	4.8% 3.5g	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	% 2.58g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	28% 10.6g	38g per day for Men 19-50 years
Protein	33.8% 19g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	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	114% 1.37mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.8% 9.4mg	50.8% 8.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	26% 0.34mg	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% 152μg	18.4% 73.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	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	0.76% 0.11mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.36μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	26% 259mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	106% 0.95mg	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	85.6% 6.85mg	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	157% 3.6mg	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	33.4% 234mg	61.4% 429mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	69% 1038mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.06mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.25% 9.23g	0.93% 34.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Bread Crumbs VS Toasted Commercially Prepared Whole-wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Bread Crumbs versus 5 oz of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Bread Crumbs vs Toasted Commercially Prepared Whole-wheat Bread:

• 5 ounces of Dry Bread Crumbs have 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B9 and more Vitamin B12 than Toasted Commercially Prepared Whole-wheat Bread.
• While 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.3 times more Vitamin B5, 2 times more Vitamin B6, 7.9 times more Vitamin E and 1.4 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin E
• 5 ounces of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12
• Both Plain Grated Dry Bread Crumbs as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Bread Crumbs vs Toasted Commercially Prepared Whole-wheat Bread:

• 5 ounces of Dry Bread Crumbs have 1.4 times more Calcium, 1.6 times more Iron and 1.3 times more Sodium than Toasted Commercially Prepared Whole-wheat Bread.
• While 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 2.6 times more Copper, 2.3 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Plain Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Bread Crumbs have 1.3 times more Energy, 1.3 times more Fat, 1.3 times more Saturated Fat, 6 times more Omega 3, 2.6 times more Omega 6 and 1.4 times more Carbohydrate than Toasted Commercially Prepared Whole-wheat Bread.
• While 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.7 times more Fiber than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Sugars and Protein per five ounces.
• 5 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3