BNI™ 022.91-f: Whole-wheat bread (USDA)

refBNI™ 22.91-f: 18075, Bread, whole-wheat, commercially prepared, USDA, 2012.

Whole-wheat bread, commercially prepared.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 13.0 52.0 21.0 20.0 49.6 12.4
Carbohydrate* 41.3 165.2 66.7 55.0 136.3 34.1
Sugar 5.6 22.4 9.0 < 10.0 < 24.8 < 6.2
Fat 3.4 30.6 12.3 25.0 62.0 6.9
Saturated fat 0.7 6.3 2.5 < 10.0 < 24.8 < 2.8
Fiber 6.8 - 22.7 12.4 - 3.7
Sodium 0.400 - 20.0 < 12.4 - < 0.248
Misc 38.5 - - - - 44.5
Total 100.0 247.8 100.0 100.0 247.8 100.0
kJul - 1036.8 - - 1036.8 -
(*) Carbohydrate recalculated to exclude insoluble fiber (estimated as 1/2 the fiber). To prevent double-counting, total grams only adds up insoluble fiber.
Nutritional balance (100g)
(good) Adequate in protein
x (bad) High in carbohydrate
о (ok) Slightly high in sugar
x (bad) Very low in fat
(good) Low in saturated fat
о (ok) Slightly high in fiber
x (bad) Very high in sodium
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% * *
20% * * *
15% * * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%   * * *
10% * *
15%    *
20% *
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * *
kcal per serving = 247.8 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 22.91
Balanced 0.0 g fiber -
Reduce in next meal 152.2 mg sodium Reduce BNI to 15.30
Both reduce BNI to 15.30
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
Burn out 19.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 19.0 kcal Reduce BNI to 15.26
Burn those kcal out doing… 379 steps
or 6 minutes slow walking (~3.2km/h)
or 4 minutes fast walking (~5.6km/h)
or 2 minutes jogging (~8km/h)
or 4 minutes leisure cycling (<16km/h)
or 2 minutes swimming
or 2 minutes stair treadmill
Reduce kcal to 228.8 kcal per serving All reduce BNI to 7.65
228.8 kcal = energy for approximately 137 minutes (~ 2.3 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.