Comparing Nutrients in 5 ounces Bread VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	13.4% 388kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.42g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	19.5% 0.31g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	59.4% 77.3g	130g per day for Men 19-50 years
Sugars	11.2% 8.12g	12% 8.8g	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	11% 4.1g	38g per day for Men 19-50 years
Protein	27% 15g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Bread	Bread, white, commercially prepared, toasted	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	34.8% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.87% 0.089mg	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	37% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	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	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	17.7% 177mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	21.7% 0.2mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	63.2% 1.45mg	26% 0.6mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	50.7% 761mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS Bread, white, commercially prepared, toasted per 5 oz

Compare the macro and micronutrient content in 5 oz of Bread versus 5 oz of Bread, white, commercially prepared, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bread vs Bread, white, commercially prepared, toasted:

• 5 ounces of Bread have 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.4 times more Vitamin K than Bread, white, commercially prepared, toasted.
• While 5 oz of Bread, white, commercially prepared, toasted contain 1.3 times more Vitamin B2 than Wheat Bread.
• Both Bread and Bread, white, commercially prepared, toasted provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• Both Wheat Bread as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Bread vs Bread, white, commercially prepared, toasted:

• 5 ounces of Bread have 1.6 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Bread and Bread, white, commercially prepared, toasted contain similar levels of Calcium, Copper, Iron, Potassium, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread have 1.4 times more Fiber than Bread, white, commercially prepared, toasted.
• While 5 oz of Bread, white, commercially prepared, toasted contain 1.4 times more Omega 3 and 1.3 times more Omega 6 than Wheat Bread.
• Both Bread and Bread, white, commercially prepared, toasted offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Protein per five ounces.