Comparing Nutrients in 7 ounces Dry Bread Crumbs VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Dry Bread Crumbs	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	27% 784kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	8.33% 8.08g	97g per day for Men 19-50 years
Saturated Fat	7.46% 2.4g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	8.28% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	78% 102g	130g per day for Men 19-50 years
Sugars	17% 12.3g	15.8% 11.5g	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	6.73% 4.9g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	39% 15g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	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	160% 1.9mg	62% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.3% 13mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	36% 0.47mg	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	53% 212μg	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	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	1.06% 0.16mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	36.3% 363mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	148% 1.33mg	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	120% 9.6mg	73.4% 5.87mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	79.3% 1.82mg	220% 5.05mg	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	46.8% 327mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	97% 1453mg	74.7% 1121mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	0.35% 13g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Bread Crumbs VS Toasted Commercially Prepared Whole-wheat Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Bread Crumbs versus 7 oz of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Bread Crumbs vs Toasted Commercially Prepared Whole-wheat Bread:

• 7 ounces of Dry Bread Crumbs have 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B9 and more Vitamin B12 than Toasted Commercially Prepared Whole-wheat Bread.
• While 7 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.3 times more Vitamin B5, 2 times more Vitamin B6, 7.9 times more Vitamin E and 1.4 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin E
• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12
• Both Plain Grated Dry Bread Crumbs as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Bread Crumbs vs Toasted Commercially Prepared Whole-wheat Bread:

• 7 ounces of Dry Bread Crumbs have 1.4 times more Calcium, 1.6 times more Iron and 1.3 times more Sodium than Toasted Commercially Prepared Whole-wheat Bread.
• While 7 oz of Toasted Commercially Prepared Whole-wheat Bread contain 2.6 times more Copper, 2.3 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Plain Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Bread Crumbs have 1.3 times more Energy, 1.3 times more Fat, 1.3 times more Saturated Fat, 6 times more Omega 3, 2.6 times more Omega 6 and 1.4 times more Carbohydrate than Toasted Commercially Prepared Whole-wheat Bread.
• While 7 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.7 times more Fiber than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Sugars and Protein per seven ounces.
• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3