Comparing Nutrients in 5 ounces Bread, whole-wheat, prepared from recipe VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	13.6% 394kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	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	56% 73g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	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	22.4% 8.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	21.3% 12g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	35.8% 0.43mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	50.8% 8.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	23% 92μg	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	7.2% 1.08mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	55% 4.4mg	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	38% 265mg	61.4% 429mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	99% 54.7μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	1.25% 46.4g	0.93% 34.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe VS Toasted Commercially Prepared Whole-wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Bread, whole-wheat, prepared from recipe versus 5 oz of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bread, whole-wheat, prepared from recipe vs Toasted Commercially Prepared Whole-wheat Bread:

• 5 ounces of Bread, whole-wheat, prepared from recipe have 1.3 times more Vitamin B9 and 1.2 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per five ounces.
• Both Bread, whole-wheat, prepared from recipe as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bread, whole-wheat, prepared from recipe vs Toasted Commercially Prepared Whole-wheat Bread:

• 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 3.9 times more Calcium, 2.6 times more Copper, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Selenium, 1.6 times more Sodium and 1.4 times more Zinc than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Iron, Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread, whole-wheat, prepared from recipe have 1.3 times more Fat, 10.2 times more Omega 3 and 3.7 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.5 times more Sugars and 1.9 times more Protein than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Fiber per five ounces.
• 5 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3