Comparing Nutrients in 5 ounces Toasted Sprouted Wheat Bread VS English muffins, whole grain white

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Toasted Sprouted Wheat Bread	English muffins, whole grain white	Recommended Dietary Allowance
Energy	10% 291kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	54.7% 71g	130g per day for Men 19-50 years
Sugars	5.6% 4.05g	3.42% 2.5g	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	21.3% 8.08g	13% 4.96g	38g per day for Men 19-50 years
Protein	36% 20.3g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat Bread	English muffins, whole grain white	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	18.6% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.1% 0.079mg	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	0% 0μg	25% 99μg	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	3.4% 0.51mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	0% 0mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	26% 0.23mg	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	36.5% 2.9mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	39% 272mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	84% 46.2μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	1.8% 66g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Sprouted Wheat Bread vs English muffins, whole grain white:

• Toasted Sprouted Wheat Bread has 1.2 times more Vitamin B3, 3.8 times more Vitamin B6 and 1.4 times more Vitamin E than English muffins, whole grain white.
• While English muffins, whole grain white contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, more Vitamin B9 and 1.9 times more Vitamin K than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread as well as English muffins, whole grain white have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Sprouted Wheat Bread vs English muffins, whole grain white:

• Toasted Sprouted Wheat Bread has 1.4 times more Copper, 2.2 times more Magnesium, 1.5 times more Phosphorus, 1.7 times more Potassium, 1.9 times more Selenium, 1.3 times more Sodium and 1.4 times more Zinc than English muffins, whole grain white.
• While English muffins, whole grain white contain more Calcium than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and English muffins, whole grain white have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sprouted Wheat Bread has 1.6 times more Sugars, 1.6 times more Fiber and 2 times more Protein than English muffins, whole grain white.
• While English muffins, whole grain white contain more Fat and 1.4 times more Carbohydrate than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and English muffins, whole grain white have similar amounts of Energy per 5 oz.
• Both Toasted Sprouted Wheat Bread as well as English muffins, whole grain white have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.