Comparing Nutrients in 100 calories Bread, white, commercially prepared, toasted VS Commercial Whole-wheat Bread

Weight per 100 calories

• Bread, white, commercially prepared, toasted: 34.5g
• Commercial Whole-wheat Bread: 39.7g

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

Which food has more nutrients per 100 calories - Bread, white, commercially prepared, toasted or Commercial Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.38g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	4.74% 0.076g	3.45% 0.055g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	3.38% 0.57g	17g per day for Men 19-50 years
Cholesterol	0.12% 0.34mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 18.8g	13% 17g	130g per day for Men 19-50 years
Sugars	2.95% 2.14g	2.38% 1.72g	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	1.2% 0.88g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 0.012g	g per day for Men 19-50 years
Fiber	2.63% 1g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	Commercial 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	12% 0.14mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.94% 0.12mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.096mg	5.13% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.67% 0.022mg	6.56% 0.085mg	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	8.97% 36μg	4.17% 16.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.29% 0.007μg	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	0.55% 0.083mg	7.04% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.98% 1.17μg	2.58% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	10% 0.09mg	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	14.4% 1.15mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	2.13% 8.97mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.15mg	37.5% 0.86mg	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	5.07% 35.5mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	1.33% 45mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	2.13% 0.23mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Bread, white, commercially prepared, toasted vs Commercial Whole-wheat Bread:

• Bread, white, commercially prepared, toasted has 1.8 times more Vitamin B2 and 2.2 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 3.9 times more Vitamin B6, 12.8 times more Vitamin E and 2.6 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B1 per 100 kcal.
• Both Bread, white, commercially prepared, toasted as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Bread, white, commercially prepared, toasted vs Commercial Whole-wheat Bread:

• Commercially Prepared Whole-wheat Bread contains 1.6 times more Calcium, 1.9 times more Copper, 3.3 times more Magnesium, 5.9 times more Manganese, 2.4 times more Phosphorus, 2.2 times more Potassium and 3 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Iron, Selenium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Bread, white, commercially prepared, toasted has 1.4 times more Omega 3 and 1.2 times more Sugars than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2.4 times more Fiber and 1.6 times more Protein than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 100 kcal.
• Both Bread, white, commercially prepared, toasted as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.