Comparing Nutrients in 5 ounces French Bread VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	French Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	13.3% 386kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.1g	15% 2.57g	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	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	13.6% 9.84g	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	5.22% 3.8g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	French Bread	Toasted Multi-grain 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	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.83mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	31% 0.41mg	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	25% 99μg	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	0.16% 0.14mg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	48.4% 0.44mg	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	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	136% 3.1mg	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	21.3% 149mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	73.7% 40.5μg	92% 50.7μg	55μg per day for Men 19-50 years
Sodium	57% 853mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	24% 2.62mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	1.2% 44.6g	3700g per day for Men 19-50 years

Nutrient Comparison: French Bread VS Toasted Multi-grain Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of French Bread versus 5 oz of Toasted Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of French Bread vs Toasted Multi-grain Bread:

• 5 ounces of French Bread have 2.9 times more Vitamin B1, 3 times more Vitamin B2, 1.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 2.7 times more Vitamin B6 and 1.9 times more Vitamin E than French or Vienna Bread includes Sourdough.
• Both French Bread and Toasted Multi-grain Bread provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of French Bread have insufficient amounts of Vitamin E
• Both French or Vienna Bread includes Sourdough as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for French Bread vs Toasted Multi-grain Bread:

• 5 ounces of French Bread have 1.4 times more Iron and 1.5 times more Sodium than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 2.1 times more Calcium, 2 times more Copper, 2.7 times more Magnesium, 3.8 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Selenium and 1.8 times more Zinc than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Multi-grain Bread with Whole-grain contain 1.9 times more Fat, 1.8 times more Saturated Fat, 3.5 times more Omega 3, 2.3 times more Omega 6, 1.5 times more Sugars, 5.2 times more Fructose, 3.7 times more Fiber and 1.4 times more Protein than French or Vienna Bread includes Sourdough.
• Both French Bread and Toasted Multi-grain Bread offer comparable quantities of Energy and Carbohydrate per five ounces.