Comparing Nutrients in 7 ounces Toasted Bread VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Toasted Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	21.4% 621kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.47g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	4.74% 1.5g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	83% 108g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	17% 12.3g	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	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	15% 5.75g	38g per day for Men 19-50 years
Protein	46% 25.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Toasted Bread	Bread, white, commercially prepared, toasted	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	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	51.4% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	9.6% 0.13mg	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	51.6% 206μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	32.7% 327mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	30.4% 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	101% 8.1mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	36.3% 0.84mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	121% 66.3μg	112% 61.5μg	55μg per day for Men 19-50 years
Sodium	79.5% 1193mg	71% 1066mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.63% 60.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Bread vs Bread, white, commercially prepared, toasted:

• Toasted Wheat Bread has 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.7 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Toasted Wheat Bread and Bread, white, commercially prepared, toasted have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E per 7 oz.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared, toasted 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, toasted:

• Toasted Wheat Bread has 1.4 times more Calcium, 1.4 times more Copper, 1.2 times more Iron, 2.3 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 2.2 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Toasted Wheat Bread and Bread, white, commercially prepared, toasted have similar amounts of Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Wheat Bread has 1.3 times more Saturated Fat, 1.6 times more Fiber and 1.4 times more Protein than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 1.4 times more Omega 3 than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Bread, white, commercially prepared, toasted have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 7 oz.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.