Comparing Nutrients in 100 grams White Reduced-calorie Bread VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	White Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	7.14% 207kcal	7.5% 217kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3% 2.92g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	5.1% 3.7g	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	2.23% 1.62g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25.5% 9.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.24% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	4.6% 0.06mg	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	23.8% 95μg	22.8% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.7% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.56% 0.5mg	0.11% 0.1mg	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	1.27% 0.19mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9.4% 94mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	19% 0.17mg	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	40% 3.2mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	52.6% 1.2mg	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	17.3% 121mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	32% 479mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	12% 1.34mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.16% 43g	1.07% 39.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of White Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• White Reduced-calorie Bread has 2.1 times more Vitamin B2 and more Vitamin B12 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.4 times more Vitamin B6 and 1.3 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 g.
• Both White Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for White Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• White Reduced-calorie Bread has 1.9 times more Copper and 1.4 times more Sodium than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.7 times more Calcium, 1.9 times more Magnesium, 3.1 times more Manganese, 2 times more Potassium and 1.4 times more Selenium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Iron, Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• White Reduced-calorie Bread has 1.3 times more Sugars than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.5 times more Saturated Fat, 3.1 times more Omega 3, 2.1 times more Omega 6 and 1.5 times more Protein than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Fiber per 100 g.
• Both White Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.