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

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Commercial Whole-wheat Bread	Toasted Bread	Recommended Dietary Allowance
Energy	12.3% 357kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	6.24% 6.05g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	4.4% 1.4g	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	13% 2.2g	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	61% 79g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	12.6% 9.1g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Toasted 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	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	55.4% 8.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	16.7% 0.22mg	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	30.5% 122μg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Toasted Bread	Recommended Dietary Allowance
Calcium	23% 228mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	31% 0.28mg	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	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	85% 1.95mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	66.2% 36.4μg	86% 47.3μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	56.8% 852mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.5% 55.3g	0.93% 34.3g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Commercial Whole-wheat Bread have 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 11.1 times more Vitamin E and 1.4 times more Vitamin K than Toasted Bread.
• While 5 oz of Toasted Wheat Bread contain 2.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 2 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Bread provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Toasted Bread have insufficient amounts of Vitamin E
• Both Commercially Prepared Whole-wheat Bread as well as Toasted 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 Toasted Bread:

• 5 ounces of Commercial Whole-wheat Bread have 1.3 times more Magnesium, 1.6 times more Manganese and 1.2 times more Zinc than Toasted Bread.
• While 5 oz of Toasted Wheat Bread contain 1.7 times more Iron, 1.3 times more Selenium and 1.3 times more Sodium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Bread contain similar levels of Calcium, Copper, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Commercial Whole-wheat Bread have 1.3 times more Fiber than Toasted Bread.
• While 5 oz of Toasted Wheat Bread contain 1.4 times more Saturated Fat, 1.3 times more Carbohydrate and 1.5 times more Sugars than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Bread offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Protein per five ounces.