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

Macros Ratio

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

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	9.6% 278kcal	10.5% 305kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.62g	17% 2.88g	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	5.3% 3.84g	5.82% 4.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	15% 8.4g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	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	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	24.6% 3.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.46% 0.47mg	6.76% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	15% 0.2mg	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	16.8% 67μg	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	5.07% 0.76mg	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.83% 9.4μg	8.67% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	31% 0.28mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	81.8% 1.9mg	90% 2.07mg	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	29.3% 205mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	77.3% 42.5μg	55μg per day for Men 19-50 years
Sodium	23% 346mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.88% 32.7g	0.7% 26g	3700g per day for Men 19-50 years

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

• Bread, whole-wheat, prepared from recipe has 1.4 times more Vitamin B5 than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 100 g.
• Both Bread, whole-wheat, prepared from recipe as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of minerals per 100 g
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of macro-nutrients per 100 g
• Both Bread, whole-wheat, prepared from recipe and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Bread, whole-wheat, prepared from recipe as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.