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

Macros Ratio

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

Macro Nutrients

	Toasted Multi-grain Bread	French Bread	Recommended Dietary Allowance
Energy	14% 408kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	3.54% 3.43g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	6.6% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	56.6% 73.5g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	9.03% 6.55g	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	5.22% 3.8g	1% 0.72g	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	% 2.6g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	French Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	46.6% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	42.7% 6.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	11.7% 0.15mg	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	25% 99μg	43.6% 174μg	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	0.16% 0.14mg	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	3.78% 0.57mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	French Bread	Recommended Dietary Allowance
Calcium	15.7% 157mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	24% 0.22mg	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	48% 3.86mg	69.3% 5.54mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	136% 3.1mg	35.6% 0.82mg	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	50% 350mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	92% 50.7μg	73.7% 40.5μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	57% 853mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	1.26% 46.8g	3700g per day for Men 19-50 years

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

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

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

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

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

• 5 ounces of Toasted Multi-grain Bread have 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 Bread.
• While 5 oz of French or Vienna Bread includes Sourdough contain 1.4 times more Iron and 1.5 times more Sodium than Toasted Multi-grain Bread with Whole-grain.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Multi-grain Bread have 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 Bread.
• Both Toasted Multi-grain Bread and French Bread offer comparable quantities of Energy and Carbohydrate per five ounces.