Comparing Nutrients in 1 pound Toasted Bread VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Toasted Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	49% 1420kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	62.4% 1g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.08g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	190% 247g	130g per day for Men 19-50 years
Sugars	40% 29g	38.8% 28g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56% 21.3g	34.6% 13g	38g per day for Men 19-50 years
Protein	105% 58.8g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Toasted Bread	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	166% 2mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	22% 0.29mg	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	98% 390μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	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	7.26% 1.1mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	75% 748mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	69.6% 0.63mg	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	232% 18.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	83% 1.9mg	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	122% 853mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	182% 2726mg	162% 2436mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Bread vs Bread, white, commercially prepared, toasted:

• Toasted Wheat Bread has 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.7 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Toasted Wheat Bread and Bread, white, commercially prepared, toasted have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E per 1 lb.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Bread vs Bread, white, commercially prepared, toasted:

• Toasted Wheat Bread has 1.4 times more Calcium, 1.4 times more Copper, 1.2 times more Iron, 2.3 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 2.2 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Toasted Wheat Bread and Bread, white, commercially prepared, toasted have similar amounts of Selenium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Wheat Bread has 1.3 times more Saturated Fat, 1.6 times more Fiber and 1.4 times more Protein than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 1.4 times more Omega 3 than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Bread, white, commercially prepared, toasted have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 1 lb.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.