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

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	19% 552kcal	21% 605kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	5.42% 1.73g	32g per day for Men 19-50 years
Omega 3	39.3% 0.63g	43.3% 0.69g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	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	78.5% 102g	86% 112g	130g per day for Men 19-50 years
Sugars	10.5% 7.62g	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	31.3% 12g	35% 13.3g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	50% 0.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	49% 7.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	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	32.2% 129μg	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	10% 1.5mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	55.8% 0.5mg	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	77% 6.15mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	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	53% 371mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	153% 84.3μg	55μg per day for Men 19-50 years
Sodium	45.8% 687mg	50.4% 756mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	1.75% 65g	1.4% 51.6g	3700g per day for Men 19-50 years

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

• Bread, whole-wheat, prepared from recipe has 1.4 times more Vitamin B5 than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 7 oz.
• Both Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe vs Bread, whole-wheat, prepared from recipe, toasted:

Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of minerals per 7 oz
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of macro-nutrients per 7 oz
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Bread, whole-wheat, prepared from recipe as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.