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

Macros Ratio

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

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	36.4% 1056kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	9.48% 3.03g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	54.6% 0.87g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	43.6% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	166% 216g	130g per day for Men 19-50 years
Sugars	31% 22.5g	34% 24.6g	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	62.7% 35g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	Bread, white, commercially prepared, toasted	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	137% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	97% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	19.2% 0.25mg	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	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	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	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	57% 572mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	61% 0.55mg	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	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	72.6% 1.67mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	159% 87.3μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	142% 2131mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.9% 145g	3.26% 121g	3700g per day for Men 19-50 years

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

• Bread, white, commercially prepared (includes soft bread crumbs) have 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 1.4 times more Vitamin B2 and 17 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Bread, white, commercially prepared, toasted have similar amounts of Vitamin B9 and Vitamin E per 14 oz.
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Bread, white, commercially prepared (includes soft bread crumbs) have 1.2 times more Calcium and 1.3 times more Manganese than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 1.4 times more Copper and 1.4 times more Selenium than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Bread, white, commercially prepared, toasted have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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