Comparing Nutrients in 100 calories French Bread VS Toasted French or Vienna Bread

Weight per 100 calories

• French Bread: 36.8g
• Toasted French or Vienna Bread: 31.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - French Bread or Toasted French or Vienna Bread?

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	French Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	0.98% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	15% 19.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.55% 1.13g	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	0.26% 0.19g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.13% 0.81g	2.56% 0.97g	38g per day for Men 19-50 years
Protein	7.06% 3.95g	7.28% 4.08g	56g per day for Men 19-50 years

Vitamins

	French Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.8% 0.26mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	8.92% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.35% 0.17mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.03% 0.039mg	2.3% 0.03mg	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	11.3% 45.2μg	11% 44μg	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	0.07% 0.063mg	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	0.51% 0.077mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	0.13% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	5.22% 0.047mg	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	18% 1.44mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	2.3% 9.7mg	420mg per day for Men 19-50 years
Manganese	9.22% 0.21mg	7.8% 0.18mg	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	5.5% 38.6mg	5.64% 39.5mg	700mg per day for Men 19-50 years
Potassium	1.27% 43mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	14.8% 221mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.17% 6.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of French Bread vs Toasted French or Vienna Bread:

• French or Vienna Bread includes Sourdough have 2 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.3 times more Vitamin B6 than Toasted French or Vienna Sourdough Bread.
• Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 100 kcal.
• Both French or Vienna Bread includes Sourdough as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for French Bread vs Toasted French or Vienna Bread:

• French or Vienna Bread includes Sourdough have 1.3 times more Calcium and 1.2 times more Magnesium than Toasted French or Vienna Sourdough Bread.
• Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of Copper, Iron, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• French or Vienna Bread includes Sourdough have 1.5 times more Omega 3 and 1.5 times more Sugars than Toasted French or Vienna Sourdough Bread.
• Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
• Both French or Vienna Bread includes Sourdough as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.