Comparing Nutrients in 300 calories Bread VS Bread, white, commercially prepared, toasted

Weight per 300 calories

• Bread: 110g
• Bread, white, commercially prepared, toasted: 103g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Bread or Bread, white, commercially prepared, toasted?

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	14.2% 0.23g	1.6g per day for Men 19-50 years
Omega 6	9.33% 1.6g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.36% 1.03mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	8.65% 6.27g	8.85% 6.4g	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	3.5% 2.55g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.38g	7.9% 3g	38g per day for Men 19-50 years
Protein	21% 11.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	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	37.5% 0.45mg	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.35% 0.12mg	5% 0.065mg	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	23.3% 93μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.86% 0.021μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.24% 0.22mg	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	1.4% 0.21mg	1.66% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2.93% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	13.7% 137mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	16% 0.14mg	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	49.3% 3.94mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	19% 0.44mg	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	20% 141mg	15.2% 107mg	700mg per day for Men 19-50 years
Potassium	4.54% 154mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	57.3% 31.5μg	58.3% 32μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	0.85% 31.4g	3700g per day for Men 19-50 years

Bread VS Bread, White, Commercially Prepared, Toasted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bread or Bread, white, commercially prepared, toasted?

Lets compare vitamin content per 300 calories of Bread vs Bread, white, commercially prepared, toasted:

• 300 calories of Bread have 1.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Bread, white, commercially prepared, toasted.
• While 300 kcal of Bread, white, commercially prepared, toasted contain 1.3 times more Vitamin B2 than Wheat Bread.
• Both Bread and Bread, white, commercially prepared, toasted provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Wheat Bread as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Bread vs Bread, white, commercially prepared, toasted:

• 300 calories of Bread have 1.7 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Bread and Bread, white, commercially prepared, toasted contain similar levels of Calcium, Copper, Iron, Selenium and Sodium per 300 calories.
• Both Wheat Bread as well as Bread, white, commercially prepared, toasted lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bread have 1.5 times more Fiber and 1.3 times more Protein than Bread, white, commercially prepared, toasted.
• While 300 kcal of Bread, white, commercially prepared, toasted contain 1.3 times more Omega 3 than Wheat Bread.
• Both Bread and Bread, white, commercially prepared, toasted offer comparable quantities of Energy, Omega 6, Carbohydrate and Sugars per 300 calories.