Comparing Nutrients in 100 grams Commercial Whole-wheat Bread VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Commercial Whole-wheat Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	8.7% 252kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	2.9% 0.92g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.7g	39.4% 51g	130g per day for Men 19-50 years
Sugars	6% 4.34g	7.96% 5.77g	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	3.05% 2.2g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.03g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	22.2% 12.5g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.22mg	18.2% 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	10.5% 42μg	13% 52μg	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	17.7% 2.66mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	16% 161mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	25.2% 0.23mg	74.4% 0.67mg	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	31% 2.47mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	95% 2.17mg	111% 2.55mg	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	30.3% 212mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	46.7% 25.7μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	30.3% 455mg	37.7% 565mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	19.5% 2.15mg	11mg per day for Men 19-50 years
Water	1.05% 39g	0.66% 24.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Commercial Whole-wheat Bread vs Toasted Commercially Prepared Whole-wheat Bread:

• Commercially Prepared Whole-wheat Bread has 4.2 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 100 g.
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Commercial Whole-wheat Bread vs Toasted Commercially Prepared Whole-wheat Bread:

• Commercially Prepared Whole-wheat Bread has 1.2 times more Calcium and 1.6 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 3 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 2 times more Selenium than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Iron, Manganese, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Commercially Prepared Whole-wheat Bread has 4.5 times more Omega 3 and 2 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.3 times more Saturated Fat, 1.3 times more Sugars and 1.3 times more Protein than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Energy, Fat, Carbohydrate and Fiber per 100 g.
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.