Comparing Nutrients in 14 ounces Bread, white, commercially prepared, toasted VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	39.7% 1151kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	9.48% 3.03g	8.95% 2.87g	32g per day for Men 19-50 years
Omega 3	54.6% 0.87g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	43.6% 7.4g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	130% 170g	130g per day for Men 19-50 years
Sugars	34% 24.6g	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	62.7% 24g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.6mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	51.3% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	65.6% 0.85mg	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	103% 413μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	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	6.35% 0.95mg	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	47.2% 472mg	64% 639mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	100% 0.9mg	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	165% 13.2mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	375% 8.63mg	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	58.4% 409mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	142% 2131mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	64% 7.03mg	11mg per day for Men 19-50 years
Water	3.26% 121g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bread, white, commercially prepared, toasted vs Commercial Whole-wheat Bread:

• Bread, white, commercially prepared, toasted has 2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2.3 times more Vitamin B5, 3.4 times more Vitamin B6, 11.1 times more Vitamin E and 2.3 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Bread, white, commercially prepared, toasted as well as Commercially Prepared Whole-wheat Bread 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, toasted vs Commercial Whole-wheat Bread:

• Bread, white, commercially prepared, toasted has 1.3 times more Iron and 1.2 times more Selenium than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 1.4 times more Calcium, 1.6 times more Copper, 2.9 times more Magnesium, 5.2 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Zinc and 1.3 times more Water than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bread, white, commercially prepared, toasted has 1.6 times more Omega 3, 1.3 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Sugars than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2.1 times more Fiber and 1.4 times more Protein than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Energy, Fat and Saturated Fat per 14 oz.
• Both Bread, white, commercially prepared, toasted as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.