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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	88% 1.06mg	72.6% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	55% 220μg	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% 0mg	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	2.9% 0.44mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Toasted Bread	Recommended Dietary Allowance
Calcium	28.6% 286mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	43.7% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	2.43% 97μg	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	89.5% 7.16mg	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	46.2% 1.06mg	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	27.8% 194mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	1.95% 72.3g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS Toasted Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Toasted Bread:

• 7 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 1.2 times more Vitamin B1 and 1.3 times more Vitamin B9 than Toasted Bread.
• While 7 oz of Toasted Wheat Bread contain 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).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Toasted Bread provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin K
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

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

• 7 oz of Toasted Wheat Bread contain 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 and 2 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Toasted Bread contain similar levels of Calcium, Iron and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Wheat Bread contain 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 Bread, white, commercially prepared (includes soft bread crumbs) and Toasted Bread offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Sugars per seven ounces.