Comparing Nutrients in 14 ounces Italian Bread VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Italian Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	35.4% 1028kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	6.75% 2.16g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	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	147% 191g	144% 187g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	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	5.1% 3.7g	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	% 2.22g	% 7.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	22% 8.33g	84.6% 32g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Italian 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	192% 2.3mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	101% 405μg	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	7.67% 1.15mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	41.7% 417mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	171% 13.7mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	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	54% 377mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	164% 2453mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	4.03% 149g	3.37% 125g	3700g per day for Men 19-50 years

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

• Italian Bread has 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 2 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.8 times more Vitamin B6 and 1.4 times more Vitamin E than Italian Bread.
• Both Italian Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Italian Bread 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 Italian Bread vs Toasted Multi-grain Bread:

• Italian Bread has 1.3 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 2.5 times more Copper, 3.3 times more Magnesium, 4.5 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium and 2.3 times more Zinc than Italian Bread.
• Both Italian Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Multi-grain Bread with Whole-grain contains 1.7 times more Fat, 1.7 times more Saturated Fat, 1.6 times more Omega 3, 1.5 times more Omega 6, 1.5 times more Sugars, 2.9 times more Fructose, 3.9 times more Fiber and 1.5 times more Protein than Italian Bread.
• Both Italian Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Italian Bread as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.