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

Macros Ratio

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

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	15% 432kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	8.62% 8.36g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	3.87% 1.24g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	61.5% 80g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	8.25% 6g	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	25% 9.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	23.3% 13g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	31.4% 0.38mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	50.8% 8.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 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	23.7% 95μg	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	7.94% 1.2mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 14.7μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	5.1% 51mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	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	60.2% 4.8mg	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	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	41.5% 291mg	61.4% 429mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	110% 60.2μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	1% 37g	0.93% 34.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe, toasted 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, toasted 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, toasted vs Toasted Commercially Prepared Whole-wheat Bread:

• 5 ounces of Bread, whole-wheat, prepared from recipe, toasted have 1.3 times more Vitamin B9 and 1.3 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin B5 than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B6 and Vitamin K per five ounces.
• Both Bread, whole-wheat, prepared from recipe, toasted 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, toasted vs Toasted Commercially Prepared Whole-wheat Bread:

• 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 3.6 times more Calcium, 2.4 times more Copper, 1.5 times more Phosphorus, 1.5 times more Sodium and 1.3 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Iron, Magnesium, Manganese, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread, whole-wheat, prepared from recipe, toasted have 1.4 times more Fat, 11.3 times more Omega 3 and 4.1 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.4 times more Sugars and 1.8 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted 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