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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.75mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	18.5% 0.24mg	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	25.8% 103μg	53% 212μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.69μg	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	8.33% 1.25mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 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 Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 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.
• Both Toasted Commercially Prepared Whole-wheat Bread and Dry Bread Crumbs provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12
• 7 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin E
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 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 Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 1.4 times more Calcium, 1.6 times more Iron and 1.3 times more Sodium than Toasted Commercially Prepared Whole-wheat Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 1.7 times more Fiber and 1.2 times more Protein than Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 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.
• Both Toasted Commercially Prepared Whole-wheat Bread and Dry Bread Crumbs offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3