Comparing Nutrients in 7 ounces Toasted Commercially Prepared Whole-wheat Bread VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

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

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	21% 607kcal	21% 605kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	5.42% 1.73g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	43.3% 0.69g	1.6g per day for Men 19-50 years
Omega 6	8.28% 1.4g	33.6% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	86% 112g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	11.6% 8.37g	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	39% 15g	35% 13.3g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	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	62% 0.75mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	49% 7.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	30% 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	25.8% 103μg	33.2% 133μg	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	8.33% 1.25mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	25.8% 258mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	61.3% 0.55mg	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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	178% 4.1mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	153% 84.3μg	55μg per day for Men 19-50 years
Sodium	74.7% 1121mg	50.4% 756mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.4% 51.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Commercially Prepared Whole-wheat Bread vs Bread, whole-wheat, prepared from recipe, toasted:

• Toasted Commercially Prepared Whole-wheat Bread has 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.2 times more Vitamin B6 than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 1.3 times more Vitamin B9 and 1.3 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin K per 7 oz.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Commercially Prepared Whole-wheat Bread vs Bread, whole-wheat, prepared from recipe, toasted:

• Toasted Commercially Prepared Whole-wheat Bread has 3.6 times more Calcium, 2.4 times more Copper, 1.2 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Selenium, 1.5 times more Sodium and 1.3 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• Both Toasted Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Iron, Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Commercially Prepared Whole-wheat Bread has 1.4 times more Sugars and 1.8 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 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.
• Both Toasted Commercially Prepared Whole-wheat Bread and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Energy, Saturated Fat, Carbohydrate and Fiber per 7 oz.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.