Comparing Nutrients in 5 ounces English muffins, whole grain white VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
English muffins, whole grain white	11%	6%	83%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	English muffins, whole grain white	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	12% 347kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	0% 0g	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	13% 4.96g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17.8% 9.95g	21% 12g	56g per day for Men 19-50 years

Vitamins

	English muffins, whole grain white	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	17.4% 0.23mg	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	34% 136μg	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% 0mg	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	2.36% 0.35mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, whole grain white	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	20% 198mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	29.6% 0.27mg	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	45% 3.6mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	25.7% 180mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	36.5% 547mg	35.4% 532mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	1.5% 56g	1.53% 56.4g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, whole grain white VS Whole Wheat French Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of English muffins, whole grain white versus 5 oz of Whole Wheat French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of English muffins, whole grain white vs Whole Wheat French Bread:

• 5 oz of Whole Wheat French or Vienna Bread contain 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than English muffins, whole grain white.
• 5 ounces of English muffins, whole grain white have insufficient amounts of Vitamin E
• Both English muffins, whole grain white as well as Whole Wheat French or Vienna 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 English muffins, whole grain white vs Whole Wheat French Bread:

• 5 ounces of English muffins, whole grain white have 3.3 times more Calcium and 3.4 times more Iron than Whole Wheat French Bread.
• While 5 oz of Whole Wheat French or Vienna Bread contain 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than English muffins, whole grain white.
• Both English muffins, whole grain white and Whole Wheat French Bread contain similar levels of Copper, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of English muffins, whole grain white have more Sugars than Whole Wheat French Bread.
• While 5 oz of Whole Wheat French or Vienna Bread contain more Omega 3 and more Omega 6 than English muffins, whole grain white.
• Both English muffins, whole grain white and Whole Wheat French Bread offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of English muffins, whole grain white provide inadequate amounts of Omega 3 and Omega 6