Comparing Nutrients in 14 ounces French Bread VS 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	37.2% 1080kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	6.56% 2.1g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	144% 187g	130g per day for Men 19-50 years
Sugars	25.3% 18.3g	38% 27.5g	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	2.8% 2.02g	14.6% 10.6g	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	% 1.6g	% 7.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	84.6% 32g	38g per day for Men 19-50 years
Protein	76% 42.7g	103% 57.6g	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	235% 2.8mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	87.3% 1.14mg	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	122% 488μg	69.5% 278μg	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	0.44% 0.4mg	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	5.56% 0.83mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	20.6% 206mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	135% 1.2mg	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	194% 15.5mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	380% 8.74mg	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	59.5% 417mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	206% 114μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	159% 2389mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of French Bread vs Toasted Multi-grain Bread:

• French or Vienna Bread includes Sourdough have 2.9 times more Vitamin B1, 3 times more Vitamin B2, 1.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.7 times more Vitamin B6, 1.9 times more Vitamin E and 2.1 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B3 per 14 oz.
• 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 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for French Bread vs Toasted Multi-grain Bread:

• French or Vienna Bread includes Sourdough have 1.4 times more Iron and 1.5 times more Sodium than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.1 times more Calcium, 2 times more Copper, 2.7 times more Magnesium, 3.8 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Selenium and 1.8 times more Zinc than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 14 ounces:

• Toasted Multi-grain Bread with Whole-grain contains 1.9 times more Fat, 1.8 times more Saturated Fat, 3.5 times more Omega 3, 2.3 times more Omega 6, 1.5 times more Sugars, 5.2 times more Fructose, 3.7 times more Fiber and 1.4 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy and Carbohydrate per 14 oz.
• Both French or Vienna Bread includes Sourdough as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.