Energy Dynamics

~2.5h duration

Gentle Balanced Energy

Balanced, nutrient-dense profile with moderate cellular fuel release and low glycemic volatility.

Alertness profile:Steady Balance

Somnolence Risk

Low Coma Risk

Low Somnolence Risk (Clean Sustained Vitality)

Macronutrient proportion places minimal strain on duodenal hormones and prevents compensatory insulin surges.

Chrononutrition

Circadian slot

Morning

Midday

Pre-Workout

Evening

Versatile Daily Window

Gentle nutritional footprint suitable across morning, midday, and evening meals.

Grains & CerealsNOVA 31 slice (32g)

Whole Wheat Bread

Portion Weight:

81 kcalC: 13.8gP: 4gF: 1.1gFiber: 2.3g

PRAL (5/5)+1.8 mEq

Carb Units (10g)1.1

Carb Units (12g)1.0

Carb Units (15g)0.8

Key Micronutrients (% Adult Daily Value):

Magnesium (23 mg)5% DV

Iron (0.9 mg)5% DV

Zinc (0.5 mg)5% DV

Folate (18 mcg)5% DV

Potassium (75 mg)2% DV

Calcium (30 mg)2% DV

Food composition data from USDA, CIQUAL, and Open Food Facts.

Golden Pairings (+)

1 synergies

Bioavailability Synergy

Ascorbate Iron Reduction (+200-400% Bioavailability)

Lemon juice, bell peppers or citrus (Vitamin C)

Vitamin C reduces ferric Fe3+ to ferrous Fe2+ at the duodenal brush border, preventing insoluble tannin/phytate binding and multiplying absorption up to 4-fold.

Add 15-20ml fresh lemon juice or 30g raw bell pepper.

Nutrient Conflicts (—)

1 alerts

-56% - 85%Non-heme Iron (Fe3+)

Polyphenol Iron Chelation (-56% to -85% Absorption)

Tea catechins (EGCG) and coffee chlorogenic acids bind dietary ferric iron, forming insoluble coordination complexes that brush-border transporters cannot absorb.

Separate tea or coffee intake by 60 to 90 minutes from this meal.

Grains & CerealsNOVA 31 slice (32g)

Whole Wheat Bread

Portion Weight:

81 kcalC: 13.8gP: 4gF: 1.1gFiber: 2.3g

PRAL (5/5)+1.8 mEq

Carb Units (10g)1.1

Carb Units (12g)1.0

Carb Units (15g)0.8

Key Micronutrients (% Adult Daily Value):

Magnesium (23 mg)5% DV

Iron (0.9 mg)5% DV

Zinc (0.5 mg)5% DV

Folate (18 mcg)5% DV

Potassium (75 mg)2% DV

Calcium (30 mg)2% DV

Food composition data from USDA, CIQUAL, and Open Food Facts.

Recommended Starter Plates

Browse all 11 frameworks →

You can assemble Whole Wheat Bread into any of our starter meal templates in Meal Builder to model macronutrients, minerals, and PRAL.

Keto Avocado & Egg Plate

ketogenic

+ Combine

Mediterranean Salmon & Greens

mediterranean

+ Combine

Compatibility with the 11 Dietary Frameworks

Explore all frameworks →

Based on analytical food composition criteria (USDA / CIQUAL), Whole Wheat Bread aligns with the following nutritional patterns:

generalGeneral Healthy Eating high-fiberHigh-Fiber Framework lactose-freeLactose-Free Framework veganVegan Framework

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Ready to build your meal plate?

Combine Whole Wheat Bread with complementary ingredients to explore relative glycemic load curves, PRAL mineral balance, and micronutrient density.

Open in Meal Builder

Consumer Food Composition Software Utility Notice

Nutritional and biochemical composition data for this food are compiled from open public reference databases (USDA FoodData Central, ANSES CIQUAL, and Open Food Facts) strictly for culinary modeling and educational food-science awareness. Unitrition is a consumer software utility and does not provide medical advice or individual dietary plans.

Methodological note on PRAL acid-base balance: In accordance with Unitrition mineral null-safety principles, missing mineral values (potassium, phosphorus, calcium, or magnesium) are never imputed as 0.0 mg (zero-value fallacy prohibition). Where analytic mineral data are unmeasured or incomplete, calculations reflect uncertainty to prevent spurious alkalizing projections.