Comparing Nutrients in 5 ounces Toasted Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	15.3% 444kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	6.24% 6.05g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	54% 70g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	11% 8.04g	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	NA	4.75% 3.44g	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	NA	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	10% 3.83g	38g per day for Men 19-50 years
Protein	33% 18.4g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.86mg	42.3% 6.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	9.5% 0.12mg	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	30.5% 122μg	39.3% 157μg	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% 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	2.27% 0.34mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	23.4% 234mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	72.5% 5.8mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	33% 0.76mg	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	38% 266mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	86% 47.3μg	56.7% 31μg	55μg per day for Men 19-50 years
Sodium	56.8% 852mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	0.93% 34.3g	1.4% 51.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Toasted Wheat Bread has 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6 and 28.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 1.3 times more Vitamin B9 than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per 5 oz.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Toasted Wheat Bread has 2 times more Copper, 2.6 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium, 1.2 times more Sodium and 2 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Wheat Bread has 1.3 times more Fat, 1.4 times more Saturated Fat, 1.7 times more Fiber and 1.5 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Sugars per 5 oz.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.