Comparing Nutrients in 100 grams Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	9.45% 274kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	4.67% 4.53g	3.43% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	38% 49.4g	130g per day for Men 19-50 years
Sugars	7.9% 5.73g	7.82% 5.67g	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	3.2% 2.33g	3.35% 2.43g	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	% 1.66g	% 1.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.5% 4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	16% 8.85g	56g per day for Men 19-50 years

Vitamins

	Bread	Bread, white, commercially prepared (includes soft 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	34.3% 0.41mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	6.7% 0.087mg	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	21.3% 85μg	27.8% 111μg	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	0.22% 0.2mg	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	1.27% 0.19mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.9μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	12.5% 125mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	11.2% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.22% 49μg	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	45% 3.6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	23.3% 0.54mg	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	18.4% 129mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	4.15% 141mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	31.5% 473mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	6.73% 0.74mg	11mg per day for Men 19-50 years
Water	0.95% 35.3g	0.98% 36.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Wheat Bread has 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 24.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Wheat Bread.
• Both Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 100 g.
• Both Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Wheat Bread has 1.5 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Selenium and 1.4 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Calcium, Iron, Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Wheat Bread has 1.4 times more Fat, 1.5 times more Fiber and 1.2 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Energy, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Fructose per 100 g.
• Both Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.