Comparing Nutrients in 5 ounces French Bread VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	French Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	13.3% 386kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	3.13% 3.03g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	2.22% 0.71g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.1g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.5g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	7% 5.1g	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	1% 0.72g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	French Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.83mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	10.5% 0.14mg	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	43.6% 174μg	49.6% 198μg	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	0.31% 0.28mg	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% 0.3mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	23.6% 0.21mg	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	69.3% 5.54mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	35.3% 0.81mg	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	21.3% 149mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	73.7% 40.5μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	57% 853mg	68% 1021mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	0.79% 29.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of French Bread vs Toasted French or Vienna Bread:

• French or Vienna Bread includes Sourdough have 1.7 times more Vitamin B1 than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.4 times more Vitamin B5 than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 5 oz.
• Both French or Vienna Bread includes Sourdough as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for French Bread vs Toasted French or Vienna Bread:

Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of minerals per 5 oz
• Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• French or Vienna Bread includes Sourdough have 1.3 times more Omega 3 and 1.3 times more Sugars than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.4 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Toasted French or Vienna Sourdough Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both French or Vienna Bread includes Sourdough as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.