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

Macros Ratio

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

Macro Nutrients

	Toasted Multi-grain Bread	Italian Bread	Recommended Dietary Allowance
Energy	45% 1306kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	7.7% 2.47g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	31.3% 5.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	168% 218g	130g per day for Men 19-50 years
Sugars	43.4% 31.5g	29.3% 21.3g	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	16.7% 12g	5.8% 4.2g	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	% 8.35g	% 2.54g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	97% 36.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	118% 66g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Italian Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	36.3% 0.47mg	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	79.4% 318μg	116% 463μg	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	0.5% 0.45mg	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	12% 1.8mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• Toasted Multi-grain Bread with Whole-grain has 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.
• While Italian Bread contains 1.3 times more Iron and 1.5 times more Sodium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Italian Bread have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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