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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Toasted Multi-grain Bread VS Italian Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Toasted Multi-grain Bread have 2.5 times more Vitamin B6 than Italian Bread.
• While 500 kcal of Italian Bread contain 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.
• Both Toasted Multi-grain Bread and Italian Bread provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• Both Toasted Multi-grain Bread with Whole-grain as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Toasted Multi-grain Bread vs Italian Bread:

• 500 calories of Toasted Multi-grain Bread have 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.
• While 500 kcal of Italian Bread contain 1.4 times more Iron and 1.7 times more Sodium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Italian Bread contain similar levels of Calcium per 500 calories.
• 500 calories of Italian Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Multi-grain Bread have 1.5 times more Omega 3, 1.4 times more Omega 6, 1.3 times more Sugars, 3.5 times more Fiber and 1.4 times more Protein than Italian Bread.
• Both Toasted Multi-grain Bread and Italian Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.