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

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	21% 605kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	7.46% 2.4g	32g per day for Men 19-50 years
Omega 3	43.3% 0.69g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	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	86% 112g	110% 143g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	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	35% 13.3g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	44% 0.53mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.82mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	33.2% 133μg	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	11% 1.67mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	84.3% 6.75mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	58% 407mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	153% 84.3μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	50.4% 756mg	97% 1453mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	0.35% 13g	3700g per day for Men 19-50 years

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

• Bread, whole-wheat, prepared from recipe, toasted has 1.6 times more Vitamin B6, 10.5 times more Vitamin E and 1.6 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin B12 than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Bread, whole-wheat, prepared from recipe, toasted vs Dry Bread Crumbs :

• Bread, whole-wheat, prepared from recipe, toasted has 2.1 times more Magnesium, 2.2 times more Manganese, 1.2 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Selenium than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 5.1 times more Calcium, 1.4 times more Iron and 1.9 times more Sodium than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Plain Grated Dry Bread Crumbs have similar amounts of Copper and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Bread, whole-wheat, prepared from recipe, toasted has 1.9 times more Omega 3, 1.5 times more Omega 6 and 1.5 times more Fiber than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 1.3 times more Energy, 1.4 times more Saturated Fat, 1.3 times more Carbohydrate, 1.5 times more Sugars and 1.5 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Plain Grated Dry Bread Crumbs have similar amounts of Fat per 7 oz.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.