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

Weight per 300 calories

• Bread, white, commercially prepared (includes soft bread crumbs): 113g
• Bread, white, commercially prepared, toasted: 103g

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

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

Macros Ratio

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

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.76g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	14.2% 0.23g	1.6g per day for Men 19-50 years
Omega 6	9.45% 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	43% 55.7g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	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	3.8% 2.74g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8% 3.05g	7.9% 3g	38g per day for Men 19-50 years
Protein	18% 10g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	50% 0.6mg	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	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	31.3% 125μg	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% 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	1.65% 0.25mg	1.66% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	2.93% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	16.2% 162mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.38% 55μg	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	51% 4.07mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	6.18% 26mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	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	15.8% 111mg	15.2% 107mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	45% 25μg	58.3% 32μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.83mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.85% 31.4g	3700g per day for Men 19-50 years

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

• Bread, white, commercially prepared (includes soft bread crumbs) have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 1.3 times more Vitamin B2 than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Bread, white, commercially prepared, toasted have similar amounts of Vitamin B9 per 300 kcal.
• Both Bread, white, commercially prepared (includes soft bread crumbs) 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 kcal.

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

• Bread, white, commercially prepared (includes soft bread crumbs) have 1.3 times more Calcium and 1.4 times more Manganese than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 1.3 times more Copper and 1.3 times more Selenium than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Bread, white, commercially prepared, toasted have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Bread, white, commercially prepared (includes soft bread crumbs) and Bread, white, commercially prepared, toasted have similar amounts of macro-nutrients per 300 kcal
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Bread, white, commercially prepared, toasted have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Bread, white, commercially prepared, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.