Comparing Nutrients in 1 pound 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	45.4% 1315kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	62.4% 1g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	38.6% 6.56g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	149% 194g	130g per day for Men 19-50 years
Sugars	38.8% 28g	27% 19.7g	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	14% 10g	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	% 4.85g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	34.6% 13g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	73% 41g	101% 56.5g	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	157% 1.9mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	75% 0.98mg	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	118% 472μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	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	7.26% 1.1mg	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	29.5% 35.4μg	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	54% 540mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	114% 1.03mg	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	189% 15mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	429% 9.86mg	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	66.7% 467mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	212% 117μg	55μg per day for Men 19-50 years
Sodium	162% 2436mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	73% 8.03mg	11mg per day for Men 19-50 years
Water	3.73% 138g	4.8% 177g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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