Comparing Nutrients in 1 kilogram French Bread VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	French Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	94% 2720kcal	110% 3190kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	476% 619g	130g per day for Men 19-50 years
Sugars	63.7% 46.2g	49.5% 36g	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	7.03% 5.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	81.6% 31g	38g per day for Men 19-50 years
Protein	192% 108g	232% 130g	56g per day for Men 19-50 years

Vitamins

	French Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	592% 7.1mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.27mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	301% 48mg	336% 53.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	74% 0.96mg	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	308% 1230μg	350% 1400μg	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	2.22% 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	14% 2.1mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	52% 520mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	167% 1.5mg	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	489% 39mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	249% 5.73mg	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	150% 1050mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	520% 286μg	540% 297μg	55μg per day for Men 19-50 years
Sodium	401% 6020mg	480% 7200mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	8.9% 330g	5.57% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of French Bread vs Toasted French or Vienna Bread:

• French or Vienna Bread includes Sourdough have 1.7 times more Vitamin B1 than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.4 times more Vitamin B5 than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 1 kg.
• Both French or Vienna Bread includes Sourdough as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for French Bread vs Toasted French or Vienna Bread:

Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of minerals per 1 kg
• Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• French or Vienna Bread includes Sourdough have 1.3 times more Omega 3 and 1.3 times more Sugars than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.4 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 1 kg.
• Both French or Vienna Bread includes Sourdough as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.