Comparing Nutrients in 7 ounces White Reduced-calorie Bread VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Toasted Bread	17%	12%	71%

Macro Nutrients

	White Reduced-calorie Bread	Toasted Bread	Recommended Dietary Allowance
Energy	14% 411kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	8.74% 8.47g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	18.2% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	85% 111g	130g per day for Men 19-50 years
Sugars	13% 9.45g	17.6% 12.7g	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	50.7% 19.2g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	31% 17.3g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie 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	68% 0.81mg	72.6% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	23.4% 0.3mg	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	47% 189μg	42.7% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	0.44% 0.4mg	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	2.5% 0.38mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Toasted Bread	Recommended Dietary Allowance
Calcium	18.7% 187mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	43.7% 0.39mg	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	79% 6.33mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	119% 2.73mg	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	34.3% 240mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	63.4% 951mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	2.3% 85g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: White Reduced-calorie Bread VS Toasted Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of White Reduced-calorie Bread versus 7 oz of Toasted Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Reduced-calorie Bread vs Toasted Bread:

• 7 ounces of White Reduced-calorie Bread have more Vitamin B12 than Toasted Bread.
• While 7 oz of Toasted Wheat Bread contain 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B6 and 9.5 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Bread provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin K
• 7 ounces of Toasted Bread have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for White Reduced-calorie Bread vs Toasted Bread:

• 7 ounces of White Reduced-calorie Bread have 1.7 times more Copper than Toasted Bread.
• While 7 oz of Toasted Wheat Bread contain 1.8 times more Calcium, 1.3 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium, 1.5 times more Selenium and 1.3 times more Sodium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Bread contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Reduced-calorie Bread have 2.1 times more Fiber than Toasted Bread.
• While 7 oz of Toasted Wheat Bread contain 1.5 times more Energy, 1.7 times more Fat, 1.8 times more Saturated Fat, 5.8 times more Omega 3, 2.9 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Protein than White Reduced-calorie Bread.
• 7 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3