Comparing Nutrients in 1 kilogram 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	100% 2900kcal	87% 2520kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	24% 7.64g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	138% 2.2g	87% 1.4g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	85% 14.5g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	419% 545g	329% 427g	130g per day for Men 19-50 years
Sugars	85.5% 62g	60% 43.4g	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	NA	30.5% 22g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	76.3% 29g	158% 60g	38g per day for Men 19-50 years
Protein	161% 90g	222% 125g	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	346% 4.15mg	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	259% 3.37mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39.3mg	277% 44.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	129% 6.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	165% 2.15mg	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	260% 1040μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	16% 2.4mg	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	65% 78μg	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	119% 1190mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	252% 2.27mg	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	416% 33.3mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	945% 21.7mg	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	147% 1030mg	303% 2120mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	467% 257μg	55μg per day for Men 19-50 years
Sodium	358% 5370mg	303% 4550mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10.5% 390g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Bread, white, commercially prepared, toasted as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.