Comparing Nutrients in 1 pound Bread, white, commercially prepared, toasted, low sodium no salt VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	46% 1329kcal	36.8% 1066kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.05g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	20.8% 3.53g	21.7% 3.7g	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	161% 209g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	73% 41g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	15% 0.2mg	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	108% 431μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	7.56% 0.18μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	54% 540mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	65% 0.59mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	70.4% 1.6mg	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	86% 603mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	114% 1706mg	140% 2105mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	3.73% 138g	5.16% 191g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bread, white, commercially prepared, toasted, low sodium no salt vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• Bread, white, commercially prepared, toasted, low sodium no salt has 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 1.6 times more Vitamin B5 and 2 times more Vitamin B12 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin C in 1 lb.

Comparing minerals per 1 pound for Bread, white, commercially prepared, toasted, low sodium no salt vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• Bread, white, commercially prepared, toasted, low sodium no salt has 2.3 times more Calcium, 1.3 times more Iron and 1.2 times more Magnesium than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 1.3 times more Phosphorus and 1.4 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) have similar amounts of Copper, Manganese, Potassium, Sodium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Bread, white, commercially prepared, toasted, low sodium no salt has 1.2 times more Energy, 2.2 times more Fat and 3.4 times more Saturated Fat than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 1.9 times more Omega 3 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) have similar amounts of Omega 6, Carbohydrate and Protein per 1 lb.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.