Comparing Nutrients in 500 calories Toasted Sprouted Wheat Bread VS English muffins, whole grain white

Weight per 500 calories

• Toasted Sprouted Wheat Bread: 244g
• English muffins, whole grain white: 204g

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

Which food has more nutrients per 500 calories - Toasted Sprouted Wheat Bread or English muffins, whole grain white?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Toasted Sprouted Wheat Bread	English muffins, whole grain white	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	78.8% 102g	130g per day for Men 19-50 years
Sugars	9.62% 6.98g	4.93% 3.57g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	62.3% 35g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat Bread	English muffins, whole grain white	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.18mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	8.8% 0.11mg	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	0% 0μg	35.7% 143μg	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% 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	5.85% 0.88mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.44% 2.93μg	3.9% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	0% 0mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	61.2% 0.55mg	37% 0.33mg	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	63% 5.02mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	41.2% 173mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	67% 468mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	145% 79.5μg	64% 35.3μg	55μg per day for Men 19-50 years
Sodium	83.7% 1256mg	52.5% 788mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	3.07% 114g	2.18% 80.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Sprouted Wheat Bread vs English muffins, whole grain white:

• Toasted Sprouted Wheat Bread has 1.4 times more Vitamin B3, 4.5 times more Vitamin B6 and 1.7 times more Vitamin E than English muffins, whole grain white.
• While English muffins, whole grain white contain 1.7 times more Vitamin B2 and more Vitamin B9 than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and English muffins, whole grain white have similar amounts of Vitamin B1 per 500 kcal.
• Both Toasted Sprouted Wheat Bread as well as English muffins, whole grain white have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Toasted Sprouted Wheat Bread vs English muffins, whole grain white:

• Toasted Sprouted Wheat Bread has 1.6 times more Copper, 2.6 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium, 2.3 times more Selenium, 1.6 times more Sodium and 1.7 times more Zinc than English muffins, whole grain white.
• While English muffins, whole grain white contain more Calcium than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and English muffins, whole grain white have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Sprouted Wheat Bread has 2 times more Sugars, 1.9 times more Fiber and 2.4 times more Protein than English muffins, whole grain white.
• Both Toasted Sprouted Wheat Bread and English muffins, whole grain white have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Toasted Sprouted Wheat Bread as well as English muffins, whole grain white have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.