Comparing Nutrients in 1 kilogram Italian Bread VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Italian Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	89.3% 2590kcal	99% 2880kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	370% 481g	362% 471g	130g per day for Men 19-50 years
Sugars	64.7% 47g	96% 69.4g	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% 9.3g	37% 26.7g	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	% 5.6g	% 18.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	213% 81g	38g per day for Men 19-50 years
Protein	169% 95g	259% 145g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	485% 5.82mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.4mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	220% 2.86mg	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	255% 1020μg	175% 700μg	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	1.1% 1mg	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	19.3% 2.9mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	105% 1050mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	341% 3.07mg	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	431% 34.5mg	340% 27mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	957% 22mg	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	136% 950mg	353% 2470mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	651% 358μg	55μg per day for Men 19-50 years
Sodium	412% 6180mg	276% 4140mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	10% 375g	8.5% 315g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Italian Bread vs Toasted Multi-grain Bread:

• Italian Bread has 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 2 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.8 times more Vitamin B6 and 1.4 times more Vitamin E than Italian Bread.
• Both Italian Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Italian Bread as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Italian Bread vs Toasted Multi-grain Bread:

• Italian Bread has 1.3 times more Iron and 1.5 times more Sodium than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.5 times more Copper, 3.3 times more Magnesium, 4.5 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium and 2.3 times more Zinc than Italian Bread.
• Both Italian Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Multi-grain Bread with Whole-grain contains 1.7 times more Fat, 1.7 times more Saturated Fat, 1.6 times more Omega 3, 1.5 times more Omega 6, 1.5 times more Sugars, 2.9 times more Fructose, 3.9 times more Fiber and 1.5 times more Protein than Italian Bread.
• Both Italian Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Italian Bread as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.