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

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Toasted Multi-grain Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	14% 408kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	3.13% 3.03g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	2.22% 0.71g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	51.4% 66.8g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	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	5.22% 3.8g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.2% 11.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	28.7% 0.34mg	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	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	25% 99μg	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	0.16% 0.14mg	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	3.78% 0.57mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	15.7% 157mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	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	48% 3.86mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	136% 3.1mg	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	50% 350mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	92% 50.7μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	68% 1021mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	0.79% 29.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Toasted Multi-grain Bread versus 5 oz of Toasted French or Vienna 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 Toasted French or Vienna Bread:

• 5 ounces of Toasted Multi-grain Bread have 3 times more Vitamin B6 and 2.1 times more Vitamin E than Toasted French or Vienna Bread.
• While 5 oz of Toasted French or Vienna Sourdough Bread contain 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B5 and 2 times more Vitamin B9 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Toasted French or Vienna Bread provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Toasted French or Vienna Bread have insufficient amounts of Vitamin E
• Both Toasted Multi-grain Bread with Whole-grain 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 five ounces.

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

• 5 ounces of Toasted Multi-grain Bread have 2.4 times more Calcium, 2 times more Copper, 2.7 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 1.2 times more Selenium and 1.8 times more Zinc than Toasted French or Vienna Bread.
• While 5 oz of Toasted French or Vienna Sourdough Bread contain 1.4 times more Iron and 1.7 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 2.1 times more Fat, 1.9 times more Saturated Fat, 4.5 times more Omega 3, 2.3 times more Omega 6, 1.9 times more Sugars and 2.6 times more Fiber than Toasted French or Vienna Bread.
• While 5 oz of Toasted French or Vienna Sourdough Bread contain 1.3 times more Carbohydrate than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Toasted French or Vienna Bread offer comparable quantities of Energy and Protein per five ounces.