Comparing Nutrients in 100 grams Bread, whole-wheat, prepared from recipe VS Dry Bread Crumbs

Macros Ratio

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

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	9.6% 278kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.62g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.4g	55.4% 72g	130g per day for Men 19-50 years
Sugars	5.3% 3.84g	8.55% 6.2g	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	3.4% 2.46g	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	% 1.82g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.8% 6g	12% 4.5g	38g per day for Men 19-50 years
Protein	15% 8.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	25.3% 0.3mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	41.5% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.46% 0.47mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	9.3% 0.12mg	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	16.3% 65μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.6% 0.35μg	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	5.07% 0.76mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.83% 9.4μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	3.3% 33mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	28.3% 0.26mg	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	38.8% 3.1mg	60.4% 4.83mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	81.8% 1.9mg	40% 0.92mg	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	26.7% 187mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	46% 25μg	55μg per day for Men 19-50 years
Sodium	23% 346mg	48.8% 732mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.88% 32.7g	0.18% 6.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bread, whole-wheat, prepared from recipe vs Dry Bread Crumbs :

• Bread, whole-wheat, prepared from recipe has 1.6 times more Vitamin B6, 9.5 times more Vitamin E and 1.4 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 3.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin B12 than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Plain Grated Dry Bread Crumbs have similar amounts of Vitamin B5 per 100 g.
• Both Bread, whole-wheat, prepared from recipe as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Bread, whole-wheat, prepared from recipe vs Dry Bread Crumbs :

• Bread, whole-wheat, prepared from recipe has 1.9 times more Magnesium, 2 times more Manganese, 1.6 times more Potassium and 1.5 times more Selenium than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 5.5 times more Calcium, 1.6 times more Iron and 2.1 times more Sodium than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Plain Grated Dry Bread Crumbs have similar amounts of Copper, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Bread, whole-wheat, prepared from recipe has 1.7 times more Omega 3, 1.4 times more Omega 6 and 1.3 times more Fiber than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 1.4 times more Energy, 1.5 times more Saturated Fat, 1.4 times more Carbohydrate, 1.6 times more Sugars and 1.6 times more Protein than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Plain Grated Dry Bread Crumbs have similar amounts of Fat per 100 g.
• Both Bread, whole-wheat, prepared from recipe as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.