Comparing Nutrients in 500 calories Italian Bread VS Toasted Multi-grain Bread

Weight per 500 calories

• Italian Bread: 193g
• Toasted Multi-grain Bread: 174g

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

Which food has more nutrients per 500 calories - Italian Bread or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Italian Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.43% 5.27g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	63% 81.8g	130g per day for Men 19-50 years
Sugars	12.5% 9.05g	16.6% 12g	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	2.48% 1.8g	6.4% 4.64g	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	% 1.1g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.7% 4.05g	37% 14g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.8% 8.76mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	38% 0.5mg	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	49.2% 197μg	30.4% 122μg	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	0.19% 0.17mg	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	3.73% 0.56mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.83% 5.8μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	20.3% 203mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	59.2% 0.53mg	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	83.3% 6.66mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	166% 3.82mg	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	26% 183mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	7.04% 239mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	60.4% 33.2μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	79.5% 1193mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	1.96% 72.5g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Italian Bread vs Toasted Multi-grain Bread:

• Italian Bread has 2.7 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.6 times more Vitamin B9 than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.5 times more Vitamin B6 than Italian Bread.
• Both Italian Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Italian Bread as well as Toasted Multi-grain Bread with Whole-grain 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 Italian Bread vs Toasted Multi-grain Bread:

• Italian Bread has 1.4 times more Iron and 1.7 times more Sodium than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.3 times more Copper, 2.9 times more Magnesium, 4 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Selenium and 2.1 times more Zinc than Italian Bread.
• Both Italian Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Multi-grain Bread with Whole-grain contains 1.5 times more Fat, 1.6 times more Saturated Fat, 1.5 times more Omega 3, 1.4 times more Omega 6, 1.3 times more Sugars, 2.6 times more Fructose, 3.5 times more Fiber and 1.4 times more Protein than Italian Bread.
• Both Italian Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Italian Bread as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.