Comparing Nutrients in 5 ounces Bread, whole-wheat, prepared from recipe VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	13.6% 394kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	61.5% 80g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	8.25% 6g	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	25% 9.5g	38g per day for Men 19-50 years
Protein	21.3% 12g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	21.5% 0.28mg	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	23.7% 95μg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	43.8% 0.39mg	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	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	127% 2.93mg	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	41.5% 291mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	99% 54.7μg	110% 60.2μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	1.25% 46.4g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Bread, whole-wheat, prepared from recipe vs Bread, whole-wheat, prepared from recipe, toasted:

• Bread, whole-wheat, prepared from recipe has 1.4 times more Vitamin B5 than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 5 oz.
• Both Bread, whole-wheat, prepared from recipe as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Bread, whole-wheat, prepared from recipe vs Bread, whole-wheat, prepared from recipe, toasted:

Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of minerals per 5 oz
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of macro-nutrients per 5 oz
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Bread, whole-wheat, prepared from recipe as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.