Comparing Nutrients in 7 ounces Toasted Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	21.4% 621kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.47g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	75.4% 98g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	15.5% 11.3g	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	6.65% 4.82g	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	% 3.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	14% 5.36g	38g per day for Men 19-50 years
Protein	46% 25.7g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	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	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	13.3% 0.17mg	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	55% 220μg	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% 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	3.18% 0.48mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	32.7% 327mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	22.3% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.43% 97μg	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	89.5% 7.16mg	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	46.2% 1.06mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	121% 66.3μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	79.5% 1193mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.95% 72.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Toasted Wheat Bread has 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6 and 28.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 1.3 times more Vitamin B9 than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per 7 oz.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• Toasted Wheat Bread has 2 times more Copper, 2.6 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium, 1.2 times more Sodium and 2 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Wheat Bread has 1.3 times more Fat, 1.4 times more Saturated Fat, 1.7 times more Fiber and 1.5 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Toasted Wheat Bread and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Sugars per 7 oz.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.