Comparing Nutrients in 500 calories Multi-grain Bread VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Weight per 500 calories

• Multi-grain Bread: 189g
• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread: 168g

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

Discover which food has more nutrients per 500 calories - Multi-grain Bread or Udi's, Gluten Free, Soft & Delicious White Sandwich Bread?

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Multi-grain Bread	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.65g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	66% 86g	130g per day for Men 19-50 years
Sugars	16.6% 12g	26% 19g	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	6.38% 4.62g	3.56% 2.6g	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	% 3.2g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	36.7% 14g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	45% 25.2g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	12.3% 0.16mg	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	35.4% 142μg	7.97% 32μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.65% 0.7mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	19.4% 194mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	9.9% 0.089mg	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	59% 4.7mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	32% 0.74mg	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	61.5% 430mg	16.8% 117mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	57.6% 864mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	7.78% 0.86mg	11mg per day for Men 19-50 years
Water	1.9% 69.7g	1.53% 56.5g	3700g per day for Men 19-50 years

Multi-grain Bread VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Multi-grain Bread or Udi's, Gluten Free, Soft & Delicious White Sandwich Bread?

Lets compare vitamin content per 500 calories of Multi-grain Bread vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 500 calories of Multi-grain Bread have 2.3 times more Vitamin B1, 3.2 times more Vitamin B3, 3.1 times more Vitamin B6 and 4.4 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 500 kcal of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.8 times more Vitamin B2 and 3.9 times more Vitamin E than Multi-grain Bread.
• 500 calories of Multi-grain Bread have insufficient amounts of Vitamin E
• 500 calories of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Vitamin B9

Comparing minerals per 500 calories for Multi-grain Bread vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 500 calories of Multi-grain Bread have 2 times more Calcium, 6 times more Copper, 5.3 times more Iron, 3.5 times more Magnesium, 5.2 times more Manganese, 3.7 times more Phosphorus, 2.4 times more Potassium, 3.4 times more Selenium and 3.7 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Multi-grain Bread and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain similar levels of Sodium per 500 calories.
• 500 calories of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Multi-grain Bread have 1.3 times more Omega 6, 1.5 times more Fiber and 2.8 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 500 kcal of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.7 times more Fat, 2.3 times more Omega 3 and 1.6 times more Sugars than Multi-grain Bread.
• Both Multi-grain Bread and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.