Comparing Nutrients in 300 calories Bread, white, commercially prepared, toasted VS Commercial Whole-wheat Bread

Weight per 300 calories

• Bread, white, commercially prepared, toasted: 103g
• Commercial Whole-wheat Bread: 119g

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, toasted or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	14.2% 0.23g	10.3% 0.17g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0.36% 1.03mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	39% 51g	130g per day for Men 19-50 years
Sugars	8.85% 6.4g	7.13% 5.17g	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	3.63% 2.63g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.036g	g per day for Men 19-50 years
Fiber	7.9% 3g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	26.5% 15g	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	35.8% 0.43mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	19.7% 0.26mg	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	27% 108μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.86% 0.021μg	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	1.66% 0.25mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.93% 3.5μg	7.74% 9.3μg	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	12.3% 123mg	19% 192mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	30% 0.27mg	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	43% 3.44mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	113% 2.6mg	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	15.2% 107mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	58.3% 32μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	1.26% 46.4g	3700g per day for Men 19-50 years

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

• Bread, white, commercially prepared, toasted has 1.8 times more Vitamin B2 and 2.2 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 3.9 times more Vitamin B6, 12.8 times more Vitamin E and 2.6 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 per 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories for Bread, white, commercially prepared, toasted vs Commercial Whole-wheat Bread:

• Commercially Prepared Whole-wheat Bread contains 1.6 times more Calcium, 1.9 times more Copper, 3.3 times more Magnesium, 5.9 times more Manganese, 2.4 times more Phosphorus, 2.2 times more Potassium and 3 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Iron, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Bread, white, commercially prepared, toasted has 1.4 times more Omega 3 and 1.2 times more Sugars than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2.4 times more Fiber and 1.6 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, Omega 6 and Carbohydrate per 300 kcal.
• Both Bread, white, commercially prepared, toasted as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.