Comparing Nutrients in 7 ounces Commercial Whole-wheat Bread VS Bread, whole-wheat, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Bread, whole-wheat, prepared from recipe	12%	17%	71%

Macro Nutrients

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	19% 552kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	4.94% 1.58g	32g per day for Men 19-50 years
Omega 3	17.2% 0.28g	39.3% 0.63g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.8g	78.5% 102g	130g per day for Men 19-50 years
Sugars	12% 8.6g	10.5% 7.62g	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	6.05% 4.4g	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	% 2.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	31.3% 12g	38g per day for Men 19-50 years
Protein	44% 24.7g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	30.4% 0.39mg	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	21% 83.3μg	32.2% 129μg	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	35% 5.28mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	32% 319mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	55.8% 0.5mg	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	61.3% 4.9mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	162% 3.73mg	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	60% 421mg	53% 371mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	139% 76.6μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	45.8% 687mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	1.75% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Commercial Whole-wheat Bread vs Bread, whole-wheat, prepared from recipe:

• Commercially Prepared Whole-wheat Bread has 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 3.5 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.4 times more Vitamin B2 and 1.5 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 7 oz.
• Both Commercially Prepared Whole-wheat Bread as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Commercial Whole-wheat Bread vs Bread, whole-wheat, prepared from recipe:

• Commercially Prepared Whole-wheat Bread has 4.9 times more Calcium and 1.3 times more Sodium than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.3 times more Iron and 1.5 times more Selenium than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Commercially Prepared Whole-wheat Bread has 1.5 times more Protein than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.5 times more Fat, 2.3 times more Omega 3 and 1.8 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe have similar amounts of Energy, Saturated Fat, Carbohydrate, Sugars and Fiber per 7 oz.
• Both Commercially Prepared Whole-wheat Bread as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.