Comparing Nutrients in 100 calories French Bread VS Toasted Multi-grain Bread

Weight per 100 calories

• French Bread: 36.8g
• Toasted Multi-grain Bread: 34.7g

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

Discover which food has more nutrients per 100 calories - French Bread or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	French Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.7% 0.63g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	3.32% 2.4g	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	1.28% 0.93g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	2.13% 0.81g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	7.06% 3.95g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	French Bread	Toasted Multi-grain 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	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.35% 0.17mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.03% 0.039mg	7.64% 0.099mg	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	6.08% 24.3μg	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	0.039% 0.035mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	1.9% 19mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	12% 0.11mg	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	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	7.03% 29.5mg	420mg per day for Men 19-50 years
Manganese	9.22% 0.21mg	33.2% 0.76mg	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	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	1.27% 43mg	2.55% 87mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	14.8% 221mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.3% 11g	3700g per day for Men 19-50 years

French Bread VS Toasted Multi-grain Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - French Bread or Toasted Multi-grain Bread?

Lets compare vitamin content per 100 calories of French Bread vs Toasted Multi-grain Bread:

• 100 calories of French Bread have 3.1 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 2.5 times more Vitamin B6 than French or Vienna Bread includes Sourdough.
• Both French Bread and Toasted Multi-grain Bread provide similar amounts of Vitamin B3 per 100 calories.
• Both French or Vienna Bread includes Sourdough as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for French Bread vs Toasted Multi-grain Bread:

• 100 calories of French Bread have 1.5 times more Iron and 1.5 times more Sodium than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 2 times more Calcium, 1.9 times more Copper, 2.5 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium and 1.7 times more Zinc than French or Vienna Bread includes Sourdough.
• Both French Bread and Toasted Multi-grain Bread contain similar levels of Selenium per 100 calories.
• 100 calories of French Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 3.3 times more Omega 3, 2.2 times more Omega 6, 1.4 times more Sugars, 3.5 times more Fiber and 1.3 times more Protein than French or Vienna Bread includes Sourdough.
• Both French Bread and Toasted Multi-grain Bread offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of French Bread provide inadequate amounts of Omega 3 and Omega 6