Comparing Nutrients in 500 calories French Bread VS Toasted French or Vienna Bread

Weight per 500 calories

• French Bread: 184g
• Toasted French or Vienna Bread: 157g

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

Which food has more nutrients per 500 calories - French Bread or Toasted French or Vienna Bread?

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	French Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	74.7% 97g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	7.76% 5.63g	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	1.3% 0.94g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.6% 4.04g	12.8% 4.86g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	French Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	11.6% 0.15mg	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	56.5% 226μg	55% 219μg	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% 0mg	0.35% 0.31mg	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	2.57% 0.39mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	9.56% 96mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	26% 0.24mg	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	90% 7.2mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	11.6% 48.6mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	39% 0.9mg	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	27.6% 193mg	28.2% 197mg	700mg per day for Men 19-50 years
Potassium	6.33% 215mg	6.45% 219mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	84.6% 46.6μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	75.2% 1129mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	1.64% 60.7g	0.87% 32.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of French Bread vs Toasted French or Vienna Bread:

• French or Vienna Bread includes Sourdough have 2 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.3 times more Vitamin B6 than Toasted French or Vienna Sourdough Bread.
• Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both French or Vienna Bread includes Sourdough as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for French Bread vs Toasted French or Vienna Bread:

• French or Vienna Bread includes Sourdough have 1.3 times more Calcium and 1.2 times more Magnesium than Toasted French or Vienna Sourdough Bread.
• Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of Copper, Iron, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• French or Vienna Bread includes Sourdough have 1.5 times more Omega 3 and 1.5 times more Sugars than Toasted French or Vienna Sourdough Bread.
• Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both French or Vienna Bread includes Sourdough as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.