Comparing Nutrients in 1 kilogram Toasted Multi-grain Bread VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Toasted Multi-grain Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	99% 2880kcal	110% 3190kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	139% 2.23g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	362% 471g	476% 619g	130g per day for Men 19-50 years
Sugars	96% 69.4g	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	37% 26.7g	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	% 18.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	213% 81g	81.6% 31g	38g per day for Men 19-50 years
Protein	259% 145g	232% 130g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	203% 2.43mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	275% 44mg	336% 53.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	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	175% 700μg	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	1.1% 1mg	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	26.7% 4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	111% 1110mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	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	340% 27mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	957% 22mg	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	353% 2470mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	651% 358μg	540% 297μg	55μg per day for Men 19-50 years
Sodium	276% 4140mg	480% 7200mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	8.5% 315g	5.57% 206g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Toasted French or Vienna Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Multi-grain Bread versus 1 kg of Toasted French or Vienna Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Multi-grain Bread has 3 times more Vitamin B6 and 2.1 times more Vitamin E than Toasted French or Vienna Bread.
• While 1 kg of Toasted French or Vienna Sourdough Bread contains 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B5 and 2 times more Vitamin B9 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Toasted French or Vienna Bread provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Toasted French or Vienna Bread have insufficient amounts of Vitamin E
• Both Toasted Multi-grain Bread with Whole-grain 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 one kilogram.

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

• 1 kilogram of Toasted Multi-grain Bread has 2.4 times more Calcium, 2 times more Copper, 2.7 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 1.2 times more Selenium and 1.8 times more Zinc than Toasted French or Vienna Bread.
• While 1 kg of Toasted French or Vienna Sourdough Bread contains 1.4 times more Iron and 1.7 times more Sodium than Toasted Multi-grain Bread with Whole-grain.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Multi-grain Bread has 2.1 times more Fat, 1.9 times more Saturated Fat, 4.5 times more Omega 3, 2.3 times more Omega 6, 1.9 times more Sugars and 2.6 times more Fiber than Toasted French or Vienna Bread.
• While 1 kg of Toasted French or Vienna Sourdough Bread contains 1.3 times more Carbohydrate than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Toasted French or Vienna Bread offer comparable quantities of Energy and Protein per one kilogram.