Comparing Nutrients in 14 ounces Toasted Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	43% 1242kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.93g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.2g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	151% 196g	130g per day for Men 19-50 years
Sugars	35% 25.5g	31% 22.5g	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	NA	13.3% 9.64g	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	% 6.23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	49% 18.7g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	92% 51.4g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	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	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	26.6% 0.35mg	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	110% 441μg	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	0.88% 0.79mg	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	6.35% 0.95mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	65.5% 655mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	44.5% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.85% 194μg	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	179% 14.3mg	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	92% 2.13mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	241% 133μg	159% 87.3μg	55μg per day for Men 19-50 years
Sodium	159% 2385mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	2.6% 96g	3.9% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Toasted Wheat Bread has 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6 and 28.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 1.3 times more Vitamin B9 than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per 14 oz.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Toasted Wheat Bread has 2 times more Copper, 2.6 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium, 1.2 times more Sodium and 2 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Calcium and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Wheat Bread has 1.3 times more Fat, 1.4 times more Saturated Fat, 1.7 times more Fiber and 1.5 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Sugars per 14 oz.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.