Comparing Nutrients in 500 calories Toasted Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Weight per 500 calories

• Toasted Bread: 160g
• Bread, white, commercially prepared (includes soft bread crumbs): 188g

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

Which food has more nutrients per 500 calories - Toasted Bread or Bread, white, commercially prepared (includes soft bread crumbs)?

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.03% 6.82g	6.45% 6.26g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	19.5% 0.31g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	15.8% 2.68g	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	71.5% 93g	130g per day for Men 19-50 years
Sugars	14% 10.3g	14.7% 10.7g	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	6.3% 4.57g	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	% 2.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	13.4% 5.08g	38g per day for Men 19-50 years
Protein	37% 20.7g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	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	83.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	56% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	12.6% 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	34.3% 137μg	52% 209μg	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% 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	2.56% 0.38mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.1μg	0.31% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	26.4% 264mg	27% 271mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.3% 92μg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	10.3% 43.2mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	44% 1mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	75% 41.4μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.35mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	1.85% 68.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Toasted Wheat Bread has 1.3 times more Vitamin B2, 1.5 times more Vitamin B6 and 24.2 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B3 per 500 kcal.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Toasted Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Toasted Wheat Bread has 1.7 times more Copper, 2.2 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Calcium, Iron and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Wheat Bread has 1.5 times more Fiber and 1.2 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Sugars per 500 kcal.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.