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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Toasted Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	6.4% 0.083mg	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	42.7% 171μg	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	1.1% 0.99mg	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	3.18% 0.48mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 7 ounces of Toasted Bread have 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.
• While 7 oz of White Reduced-calorie Bread contain 1.7 times more Copper than Toasted Wheat Bread.
• Both Toasted Bread and White Reduced-calorie Bread contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Bread have 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.
• While 7 oz of White Reduced-calorie Bread contain 2.1 times more Fiber than Toasted Wheat Bread.
• 7 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3