Comparing Nutrients in 5 ounces Bread VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Bread	Toasted Bread	Recommended Dietary Allowance
Energy	13.4% 388kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.42g	6.24% 6.05g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	61% 79g	130g per day for Men 19-50 years
Sugars	11.2% 8.12g	12.6% 9.1g	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	4.56% 3.3g	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	% 2.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	27% 15g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Bread	Toasted Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.5% 0.58mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	55.4% 8.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	16.7% 0.22mg	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	30% 120μg	30.5% 122μg	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	0.31% 0.28mg	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	1.8% 0.27mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Toasted Bread	Recommended Dietary Allowance
Calcium	17.7% 177mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	31% 0.28mg	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	63.8% 5.1mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	63.2% 1.45mg	85% 1.95mg	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	26% 183mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	86% 47.3μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	56.8% 852mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.93% 34.3g	3700g per day for Men 19-50 years

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

• Wheat Bread has 1.8 times more Vitamin B5 than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.3 times more Vitamin E than Wheat Bread.
• Both Wheat Bread and Toasted Wheat Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin K per 5 oz.
• Both Wheat Bread as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Bread vs Toasted Bread:

• Toasted Wheat Bread contains 1.3 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Sodium and 1.4 times more Zinc than Wheat Bread.
• Both Wheat Bread and Toasted Wheat Bread have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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