Comparing Nutrients in 1 pound 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	40.5% 1175kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	63.2% 1g	1.6g per day for Men 19-50 years
Omega 6	31.3% 5.32g	48.3% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 218g	164% 214g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	43.4% 31.5g	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	5.8% 4.2g	16.7% 12g	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	% 2.54g	% 8.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	97% 36.7g	38g per day for Men 19-50 years
Protein	77% 43g	118% 66g	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	220% 2.64mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	100% 1.3mg	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	116% 463μg	79.4% 318μg	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	0.5% 0.45mg	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	8.77% 1.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	47.6% 476mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	155% 1.4mg	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	196% 15.6mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	434% 10mg	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	61.6% 431mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	295% 162μg	55μg per day for Men 19-50 years
Sodium	187% 2803mg	125% 1878mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	76.3% 8.4mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.86% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Italian Bread as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.