Comparing Nutrients in 500 calories Bread, white, commercially prepared, toasted VS Commercial Whole-wheat Bread

Weight per 500 calories

• Bread, white, commercially prepared, toasted: 172g
• Commercial Whole-wheat Bread: 198g

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

Which food has more nutrients per 500 calories - Bread, white, commercially prepared, toasted or Commercial Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	7.16% 6.94g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	23.7% 0.38g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0.59% 1.72mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	65% 84.7g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	13% 5g	31.3% 12g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.6% 0.72mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.36% 0.11mg	33% 0.43mg	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	45% 179μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.44% 0.034μg	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	2.76% 0.41mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.86μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	20.5% 205mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	26.4% 0.24mg	50% 0.45mg	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	71.8% 5.74mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	188% 4.3mg	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	25.4% 178mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	61.7% 926mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	2.1% 77.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bread, white, commercially prepared, toasted vs Commercial Whole-wheat Bread:

• Bread, white, commercially prepared, toasted has 1.8 times more Vitamin B2 and 2.2 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 3.9 times more Vitamin B6, 12.8 times more Vitamin E and 2.6 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B1 per 500 kcal.
• Both Bread, white, commercially prepared, toasted as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Bread, white, commercially prepared, toasted vs Commercial Whole-wheat Bread:

• Commercially Prepared Whole-wheat Bread contains 1.6 times more Calcium, 1.9 times more Copper, 3.3 times more Magnesium, 5.9 times more Manganese, 2.4 times more Phosphorus, 2.2 times more Potassium and 3 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Iron, Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Bread, white, commercially prepared, toasted has 1.4 times more Omega 3 and 1.2 times more Sugars than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2.4 times more Fiber and 1.6 times more Protein than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 500 kcal.
• Both Bread, white, commercially prepared, toasted as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.