Comparing Nutrients in 5 ounces Bread VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	13.4% 388kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.42g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	11.2% 8.12g	9.3% 6.75g	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	4.56% 3.3g	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	% 2.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	36% 13.7g	38g per day for Men 19-50 years
Protein	27% 15g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.5% 0.58mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	32.3% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.58% 0.06mg	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	30% 120μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	0.79% 0.71mg	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	1.8% 0.27mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	17.7% 177mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	52% 0.47mg	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	63.8% 5.1mg	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	63.2% 1.45mg	24% 0.55mg	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	26% 183mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.64% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS White Reduced-calorie Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Bread versus 5 oz of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bread vs White Reduced-calorie Bread:

• 5 ounces of Bread have 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 8.2 times more Vitamin K than White Reduced-calorie Bread.
• While 5 oz of White Reduced-calorie Bread contain more Vitamin B12 than Wheat Bread.
• Both Bread and White Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Bread have insufficient amounts of Vitamin B12
• 5 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin K
• Both Wheat Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Bread vs White Reduced-calorie Bread:

• 5 ounces of Bread have 1.3 times more Calcium, 1.8 times more Magnesium, 2.6 times more Manganese, 1.9 times more Potassium and 1.3 times more Selenium than White Reduced-calorie Bread.
• While 5 oz of White Reduced-calorie Bread contain 2.2 times more Copper and 1.3 times more Zinc than Wheat Bread.
• Both Bread and White Reduced-calorie Bread contain similar levels of Iron, Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread have 1.3 times more Energy, 1.8 times more Fat, 1.3 times more Saturated Fat, 5.8 times more Omega 3, 2.7 times more Omega 6, 1.2 times more Sugars and 1.2 times more Protein than White Reduced-calorie Bread.
• While 5 oz of White Reduced-calorie Bread contain 2.4 times more Fiber than Wheat Bread.
• Both Bread and White Reduced-calorie Bread offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3