Comparing Nutrients in 5 ounces Commercial Whole-wheat Bread VS Prepared Dry Mix Stuffing Bread

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Prepared Dry Mix Stuffing Bread	6%	56%	38%

Macro Nutrients

	Commercial Whole-wheat Bread	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Energy	12.3% 357kcal	9.53% 276kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.5g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	4% 2.9g	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	4.32% 3.13g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.043g	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	3% 1.13g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	18% 162μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	4.25% 0.055mg	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	15% 59.5μg	13% 52.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	25% 3.77mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Calcium	23% 228mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	10% 0.091mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.77% 70.7μg	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	43.8% 3.5mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	9% 0.21mg	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	43% 301mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	66.2% 36.4μg	30.4% 16.7μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	1.5% 55.3g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Prepared Dry Mix Stuffing Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Commercial Whole-wheat Bread vs Prepared Dry Mix Stuffing Bread:

• 5 ounces of Commercial Whole-wheat Bread have 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 3.1 times more Vitamin B3, 5.9 times more Vitamin B5, 5.5 times more Vitamin B6 and 2 times more Vitamin E than Prepared Dry Mix Stuffing Bread.
• While 5 oz of Bread, stuffing, dry mix, prepared contain more Vitamin A and 1.7 times more Vitamin K than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Prepared Dry Mix Stuffing Bread provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin A
• Both Commercially Prepared Whole-wheat Bread as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Commercial Whole-wheat Bread vs Prepared Dry Mix Stuffing Bread:

• 5 ounces of Commercial Whole-wheat Bread have 5.4 times more Calcium, 3.5 times more Copper, 2.6 times more Iron, 6.8 times more Magnesium, 14.9 times more Manganese, 5.6 times more Phosphorus, 3.8 times more Potassium, 2.2 times more Selenium and 7.7 times more Zinc than Prepared Dry Mix Stuffing Bread.
• Both Commercial Whole-wheat Bread and Prepared Dry Mix Stuffing Bread contain similar levels of Sodium per five ounces.
• 5 ounces of Prepared Dry Mix Stuffing Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Commercial Whole-wheat Bread have 1.3 times more Energy, 2.3 times more Carbohydrate, 2.1 times more Sugars, 7.5 times more Fiber and 4.6 times more Protein than Prepared Dry Mix Stuffing Bread.
• While 5 oz of Bread, stuffing, dry mix, prepared contain 3.4 times more Fat, 3.2 times more Saturated Fat, 2.1 times more Omega 3 and 2.3 times more Omega 6 than Commercially Prepared Whole-wheat Bread.