Comparing Nutrients in 1 kilogram 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	92% 2660kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	34.3% 33.3g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	24% 7.64g	32g per day for Men 19-50 years
Omega 3	104% 1.66g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	380% 494g	419% 545g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	85.5% 62g	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	33.5% 24.3g	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	% 15.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71% 27g	76.3% 29g	38g per day for Men 19-50 years
Protein	158% 88.5g	161% 90g	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	444% 5.33mg	346% 4.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	259% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	245% 39.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	48.5% 0.63mg	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	278% 1110μg	260% 1040μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	14.7% 2.2mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	28.3% 34μg	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	144% 1440mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	153% 1.38mg	0.9mg per day for Men 19-50 years
Fluoride	12.2% 489μg	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	451% 36mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	183% 4.2mg	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	140% 980mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	400% 220μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	358% 5370mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	9.84% 364g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.