Comparing Nutrients in 300 calories Toasted Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Weight per 300 calories

• Toasted Bread: 96g
• Bread, white, commercially prepared (includes soft bread crumbs): 113g

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

Which food has more nutrients per 300 calories - Toasted Bread or Bread, white, commercially prepared (includes soft bread crumbs)?

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	3.87% 3.76g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	8.8% 1.5g	9.45% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	43% 55.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	8.82% 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	NA	3.8% 2.74g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	8% 3.05g	38g per day for Men 19-50 years
Protein	22% 12.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.74% 0.44mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	7.55% 0.098mg	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	20.6% 82.4μg	31.3% 125μg	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	0.21% 0.19mg	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	1.53% 0.23mg	1.65% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.55% 5.46μg	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	16% 158mg	16.2% 162mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	12.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.38% 55μg	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% 3.92mg	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.5mg	6.18% 26mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	26.3% 0.6mg	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	25.7% 180mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	58.2% 32μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	38.4% 576mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	7.6% 0.83mg	11mg per day for Men 19-50 years
Water	0.63% 23.2g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toasted Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Toasted Wheat Bread has 1.3 times more Vitamin B2, 1.5 times more Vitamin B6 and 24.2 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B3 per 300 kcal.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Toasted Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Toasted Wheat Bread has 1.7 times more Copper, 2.2 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Calcium, Iron and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Wheat Bread has 1.5 times more Fiber and 1.2 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Sugars per 300 kcal.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.