Comparing Nutrients in 100 grams Bread, whole-wheat, prepared from recipe, toasted VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	10.5% 305kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	2.9% 0.92g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	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	43.4% 56.4g	39.4% 51g	130g per day for Men 19-50 years
Sugars	5.82% 4.2g	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	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	19.7% 7.5g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	22% 0.27mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	16.8% 67μg	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	5.6% 0.84mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.67% 10.4μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	3.6% 36mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	42.5% 3.4mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	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	29.3% 205mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	77.3% 42.5μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	37.7% 565mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	19.5% 2.15mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.66% 24.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe, toasted VS Toasted Commercially Prepared Whole-wheat Bread per 100 g

Compare the macro and micronutrient content in 100 g of Bread, whole-wheat, prepared from recipe, toasted versus 100 g of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Bread, whole-wheat, prepared from recipe, toasted have 1.3 times more Vitamin B9 and 1.3 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While 100 g of Toasted Commercially Prepared Whole-wheat Bread contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin B5 than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B6 and Vitamin K per 100 grams.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 g of Toasted Commercially Prepared Whole-wheat Bread contain 3.6 times more Calcium, 2.4 times more Copper, 1.5 times more Phosphorus, 1.5 times more Sodium and 1.3 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Iron, Magnesium, Manganese, Potassium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Bread, whole-wheat, prepared from recipe, toasted have 1.4 times more Fat, 11.3 times more Omega 3 and 4.1 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While 100 g of Toasted Commercially Prepared Whole-wheat Bread contain 1.4 times more Sugars and 1.8 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Fiber per 100 grams.
• 100 grams of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3