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

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Toasted Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	15.3% 444kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	6.24% 6.05g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	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	13% 2.2g	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	61% 79g	59.4% 77.3g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.5% 6.66g	11% 4.1g	38g per day for Men 19-50 years
Protein	33% 18.4g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	52% 0.62mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.86mg	34.8% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	30.5% 122μg	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	2.27% 0.34mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	23.4% 234mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	72.5% 5.8mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	38% 266mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	86% 47.3μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	56.8% 852mg	50.7% 761mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.93% 34.3g	1.16% 43g	3700g per day for Men 19-50 years

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

• Toasted Wheat Bread has 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.7 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Toasted Wheat Bread and Bread, white, commercially prepared, toasted have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E per 5 oz.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared, toasted 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, toasted:

• Toasted Wheat Bread has 1.4 times more Calcium, 1.4 times more Copper, 1.2 times more Iron, 2.3 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 2.2 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Toasted Wheat Bread and Bread, white, commercially prepared, toasted have similar amounts of Selenium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Wheat Bread has 1.3 times more Saturated Fat, 1.6 times more Fiber and 1.4 times more Protein than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 1.4 times more Omega 3 than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Bread, white, commercially prepared, toasted have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 5 oz.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.