Comparing Nutrients in 14 ounces Toasted Bread VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Toasted Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	43% 1242kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.93g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.2g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	135% 176g	130g per day for Men 19-50 years
Sugars	35% 25.5g	26% 19g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	101% 38.5g	38g per day for Men 19-50 years
Protein	92% 51.4g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	90% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	13% 0.17mg	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	85.3% 341μg	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	46.3% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	2.2% 2mg	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	6.35% 0.95mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	65.5% 655mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	146% 1.3mg	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	203% 16.2mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	67.5% 1.55mg	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	107% 746mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	241% 133μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	159% 2385mg	127% 1901mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	2.6% 96g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Bread VS White Reduced-calorie Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Toasted Bread vs White Reduced-calorie Bread:

• 14 ounces of Toasted Bread have 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B6 and 9.5 times more Vitamin K than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain more Vitamin B12 than Toasted Wheat Bread.
• Both Toasted Bread and White Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Toasted Bread have insufficient amounts of Vitamin B12
• 14 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin K
• Both Toasted Wheat Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Toasted Bread vs White Reduced-calorie Bread:

• 14 ounces of Toasted Bread have 1.8 times more Calcium, 1.3 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium, 1.5 times more Selenium and 1.3 times more Sodium than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 1.7 times more Copper than Toasted Wheat Bread.
• Both Toasted Bread and White Reduced-calorie Bread contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Bread have 1.5 times more Energy, 1.7 times more Fat, 1.8 times more Saturated Fat, 5.8 times more Omega 3, 2.9 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Protein than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 2.1 times more Fiber than Toasted Wheat Bread.
• 14 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3