Comparing Nutrients in 1 pound Bread VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Bread	Toasted Bread	Recommended Dietary Allowance
Energy	43% 1243kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.5g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.57g	41.6% 7.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	195% 253g	130g per day for Men 19-50 years
Sugars	36% 26g	40% 29g	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	14.6% 10.6g	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	% 7.53g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	56% 21.3g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	105% 58.8g	56g per day for Men 19-50 years

Vitamins

	Bread	Toasted Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.14mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.4mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.4% 3.7mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	53.4% 0.69mg	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	96% 386μg	98% 390μg	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% 0.91mg	1% 0.91mg	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	5.75% 0.86mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Toasted Bread	Recommended Dietary Allowance
Calcium	56.7% 567mg	75% 748mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	100% 0.9mg	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	204% 16.3mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	202% 4.65mg	272% 6.25mg	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	83.6% 585mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	238% 131μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	143% 2145mg	182% 2726mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	4.32% 160g	2.97% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bread vs Toasted Bread:

• Wheat Bread has 1.8 times more Vitamin B5 than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.3 times more Vitamin E than Wheat Bread.
• Both Wheat Bread and Toasted Wheat Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin K per 1 lb.
• Both Wheat Bread as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Bread vs Toasted Bread:

• Toasted Wheat Bread contains 1.3 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Sodium and 1.4 times more Zinc than Wheat Bread.
• Both Wheat Bread and Toasted Wheat Bread have similar amounts of Iron and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Wheat Bread contains 1.4 times more Saturated Fat than Wheat Bread.
• Both Wheat Bread and Toasted Wheat Bread have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Wheat Bread as well as Toasted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.