Comparing Nutrients in 5 ounces Commercial Whole-wheat Bread VS Bread

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Bread	16%	15%	69%

Macro Nutrients

	Commercial Whole-wheat Bread	Bread	Recommended Dietary Allowance
Energy	12.3% 357kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	6.6% 6.42g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	14.3% 0.23g	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	46.6% 60.5g	52% 67.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	11.2% 8.12g	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	4.56% 3.3g	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	% 2.35g	g per day for Men 19-50 years
Sucrose	% 0.043g	% 0g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	15% 5.67g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	12% 0.16mg	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	30% 120μg	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	0.31% 0.28mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread	Recommended Dietary Allowance
Calcium	23% 228mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	23.3% 0.21mg	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	43.8% 3.5mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	63.2% 1.45mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	66.2% 36.4μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	1.5% 55.3g	1.35% 50g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Commercial Whole-wheat Bread versus 5 oz of 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 Bread:

• 5 ounces of Commercial Whole-wheat Bread have 1.9 times more Vitamin B6, 14 times more Vitamin E and 1.6 times more Vitamin K than Bread.
• While 5 oz of Wheat Bread contain 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 Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Bread have insufficient amounts of Vitamin E
• Both Commercially Prepared Whole-wheat Bread as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Commercial Whole-wheat Bread have 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 Bread.
• While 5 oz of Wheat Bread contain 1.5 times more Iron than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread contain similar levels of Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

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