Comparing Nutrients in 500 calories Toasted Bread VS Bread

Weight per 500 calories

• Toasted Bread: 160g
• Bread: 183g

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

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Bread	16%	15%	69%

Macro Nutrients

	Toasted Bread	Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.03% 6.82g	8.52% 8.27g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	15.5% 2.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	66.7% 86.8g	130g per day for Men 19-50 years
Sugars	14% 10.3g	14.4% 10.5g	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	5.86% 4.25g	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	% 3.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	34.8% 19.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Bread	Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	15.6% 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	34.3% 137μg	38.8% 155μg	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	0.35% 0.32mg	0.41% 0.36mg	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	2.56% 0.38mg	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.1μg	7.45% 8.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Bread	Recommended Dietary Allowance
Calcium	26.4% 264mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	30% 0.27mg	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	81.7% 6.53mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	81.4% 1.87mg	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	43% 300mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	7.57% 257mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	57.5% 863mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.35mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	1.74% 64.3g	3700g per day for Men 19-50 years

Toasted Bread VS Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Toasted Bread have 1.3 times more Vitamin B2 and 1.2 times more Vitamin B6 than Bread.
• While 500 kcal of Wheat Bread contain 2.1 times more Vitamin B5 than Toasted Wheat Bread.
• Both Toasted Bread and Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 calories.
• Both Toasted Wheat Bread as well as Wheat 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 Bread vs Bread:

• 500 calories of Toasted Bread have 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.2 times more Zinc than Bread.
• Both Toasted Bread and Bread contain similar levels of Calcium, Copper, Iron, Manganese, Selenium and Sodium per 500 calories.
• 500 calories of Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• Both Toasted Wheat Bread and Wheat Bread have similar amounts of macro-nutrients per 500 kcal
• Both Toasted Bread and Bread offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 500 calories.