Comparing Nutrients in 5 ounces Bread VS 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	13.4% 388kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.42g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	12% 2.05g	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	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	11.2% 8.12g	8.5% 6.15g	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	4.32% 3.13g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.043g	g per day for Men 19-50 years
Fiber	15% 5.67g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	27% 15g	31.5% 17.6g	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	48.5% 0.58mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	23.4% 0.3mg	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	15% 59.5μg	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	0.31% 0.28mg	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	1.8% 0.27mg	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	17.7% 177mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	35.8% 0.32mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	63.2% 1.45mg	134% 3.1mg	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	43% 301mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	66.2% 36.4μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	43% 645mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.5% 55.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS Commercial Whole-wheat Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Bread vs Commercial Whole-wheat Bread:

• 5 ounces of Bread have 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 2 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 5 oz of Commercially Prepared Whole-wheat Bread contain 1.9 times more Vitamin B6, 14 times more Vitamin E and 1.6 times more Vitamin K than Wheat Bread.
• Both Bread and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Bread have insufficient amounts of Vitamin E
• 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 five ounces.

Comparing minerals per 5 ounces for Bread vs Commercial Whole-wheat Bread:

• 5 ounces of Bread have 1.5 times more Iron than Commercial Whole-wheat Bread.
• While 5 oz of Commercially Prepared Whole-wheat Bread contain 1.3 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Wheat Bread.
• Both Bread and Commercial Whole-wheat Bread contain similar levels of Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread have 1.3 times more Fat and 1.3 times more Sugars than Commercial Whole-wheat Bread.
• While 5 oz of Commercially Prepared Whole-wheat Bread contain 1.5 times more Fiber than Wheat Bread.
• Both Bread and Commercial Whole-wheat Bread offer comparable quantities of Energy, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fructose and Protein per five ounces.