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

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Commercial Whole-wheat Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	12.3% 357kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	5.9% 1g	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	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	11.3% 8.18g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Toasted Commercially Prepared 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	46.5% 0.56mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	50.8% 8.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	26% 0.34mg	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	18.4% 73.7μg	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	25% 3.77mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	23% 228mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	106% 0.95mg	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	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	157% 3.6mg	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	61.4% 429mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	66.2% 36.4μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	1.5% 55.3g	0.93% 34.4g	3700g per day for Men 19-50 years

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

• Commercially Prepared Whole-wheat Bread has 4.2 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 5 oz.
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Commercially Prepared Whole-wheat Bread has 1.2 times more Calcium and 1.6 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 3 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 2 times more Selenium than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Iron, Manganese, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Commercially Prepared Whole-wheat Bread has 4.5 times more Omega 3 and 2 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.3 times more Saturated Fat, 1.3 times more Sugars and 1.3 times more Protein than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Energy, Fat, Carbohydrate and Fiber per 5 oz.
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.