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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	Toasted Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	46.7% 0.61mg	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	110% 441μg	85.3% 341μg	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	0.88% 0.79mg	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	5.82% 0.87mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Toasted Bread	Recommended Dietary Allowance
Calcium	57% 572mg	65.5% 655mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	87.3% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	4.85% 194μg	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	179% 14.3mg	203% 16.2mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	238% 5.47mg	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	55.6% 389mg	107% 746mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	159% 87.3μg	241% 133μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	159% 2385mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	3.9% 145g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS Toasted Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) versus 14 oz of Toasted Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 1.2 times more Vitamin B1 and 1.3 times more Vitamin B9 than Toasted Bread.
• While 14 oz of Toasted Wheat Bread contain 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).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Toasted Bread provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin K
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

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

• 14 oz of Toasted Wheat Bread contain 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 and 2 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Toasted Bread contain similar levels of Calcium, Iron and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Wheat Bread contain 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 Bread, white, commercially prepared (includes soft bread crumbs) and Toasted Bread offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Sugars per 14 ounces.