Comparing Nutrients in 100 grams Bread, whole-wheat, prepared from recipe, toasted VS Prepared Dry Mix Stuffing Bread

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Prepared Dry Mix Stuffing Bread	6%	56%	38%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Energy	10.5% 305kcal	6.72% 195kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	7.25% 2.3g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	19% 3.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	14.5% 19g	130g per day for Men 19-50 years
Sugars	5.82% 4.2g	2.8% 2.04g	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	17.6% 6.7g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	4.88% 2.73g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.7% 114μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	3% 0.039mg	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	16.8% 67μg	9.25% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	5.6% 0.84mg	8.93% 1.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.67% 10.4μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Calcium	3.6% 36mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.25% 50μg	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	42.5% 3.4mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	6.35% 0.15mg	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	29.3% 205mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	77.3% 42.5μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	32% 479mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.7% 26g	1.75% 64.8g	3700g per day for Men 19-50 years

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

• Bread, whole-wheat, prepared from recipe, toasted has 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.1 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Bread, stuffing, dry mix, prepared.
• While Bread, stuffing, dry mix, prepared contains more Vitamin A, 1.6 times more Vitamin E and 1.3 times more Vitamin K than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Bread, whole-wheat, prepared from recipe, toasted has 4.3 times more Copper, 3.6 times more Iron, 8.1 times more Magnesium, 14.2 times more Manganese, 5.4 times more Phosphorus, 5.1 times more Potassium, 3.6 times more Selenium and 7.2 times more Zinc than Bread, stuffing, dry mix, prepared.
• While Bread, stuffing, dry mix, prepared contains 1.3 times more Sodium and 2.5 times more Water than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Bread, stuffing, dry mix, prepared have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Bread, whole-wheat, prepared from recipe, toasted has 1.6 times more Energy, 3 times more Carbohydrate, 2.1 times more Sugars, 8.4 times more Fiber and 3.4 times more Protein than Bread, stuffing, dry mix, prepared.
• While Bread, stuffing, dry mix, prepared contains 2 times more Fat and 2.7 times more Saturated Fat than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Bread, stuffing, dry mix, prepared have similar amounts of Omega 3 and Omega 6 per 100 g.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.