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

Macros Ratio

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

Macro Nutrients

	Toasted Multi-grain Bread	French Bread	Recommended Dietary Allowance
Energy	39.4% 1143kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	18.4% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	158% 206g	130g per day for Men 19-50 years
Sugars	38% 27.5g	25.3% 18.3g	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	14.6% 10.6g	2.8% 2.02g	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	% 7.3g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	84.6% 32g	23% 8.73g	38g per day for Men 19-50 years
Protein	103% 57.6g	76% 42.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	French Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	32.7% 0.42mg	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	69.5% 278μg	122% 488μg	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	0.44% 0.4mg	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	10.6% 1.6mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Toasted Multi-grain Bread VS French Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Multi-grain Bread versus 14 oz of French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Toasted Multi-grain Bread have 2.7 times more Vitamin B6 and 1.9 times more Vitamin E than French Bread.
• While 14 oz of French or Vienna Bread includes Sourdough contain 2.9 times more Vitamin B1, 3 times more Vitamin B2 and 1.8 times more Vitamin B9 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and French Bread provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of French Bread have insufficient amounts of Vitamin E
• Both Toasted Multi-grain Bread with Whole-grain as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Toasted Multi-grain Bread have 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 Bread.
• While 14 oz of French or Vienna Bread includes Sourdough contain 1.4 times more Iron and 1.5 times more Sodium than Toasted Multi-grain Bread with Whole-grain.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Multi-grain Bread have 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 Bread.
• Both Toasted Multi-grain Bread and French Bread offer comparable quantities of Energy and Carbohydrate per 14 ounces.