Comparing Nutrients in 7 ounces Bread VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Bread	Toasted Bread	Recommended Dietary Allowance
Energy	18.7% 544kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	9.27% 9g	8.74% 8.47g	97g per day for Men 19-50 years
Saturated Fat	4.32% 1.4g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	72.6% 94g	85% 111g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	6.38% 4.62g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	38% 21g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	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% 0.82mg	72.6% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	42% 169μg	42.7% 171μg	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	0.44% 0.4mg	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	8.1% 9.72μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Toasted Bread	Recommended Dietary Allowance
Calcium	25% 248mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	89.3% 7.14mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	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	36.6% 256mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	62.6% 939mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	1.9% 70g	1.3% 48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bread vs Toasted Bread:

• Wheat Bread has 1.8 times more Vitamin B5 than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.3 times more Vitamin E than Wheat Bread.
• Both Wheat Bread and Toasted Wheat Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin K per 7 oz.
• Both Wheat Bread as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Bread vs Toasted Bread:

• Toasted Wheat Bread contains 1.3 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Sodium and 1.4 times more Zinc than Wheat Bread.
• Both Wheat Bread and Toasted Wheat Bread have similar amounts of Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Wheat Bread contains 1.4 times more Saturated Fat than Wheat Bread.
• Both Wheat Bread and Toasted Wheat Bread have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Wheat Bread as well as Toasted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.