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

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Bread	16%	15%	69%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Bread	Recommended Dietary Allowance
Energy	20% 575kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	9.27% 9g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	4.32% 1.4g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	72.6% 94g	130g per day for Men 19-50 years
Sugars	17% 12.3g	15.7% 11.4g	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	6.38% 4.62g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.75g	21% 7.94g	38g per day for Men 19-50 years
Protein	32% 18g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, 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	68.6% 0.82mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	17% 0.22mg	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	51.6% 206μg	42% 169μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	3.18% 0.48mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Bread	Recommended Dietary Allowance
Calcium	23.6% 236mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	32.6% 0.29mg	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	82.6% 6.6mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	88.5% 2.04mg	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	29% 204mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted VS Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, white, commercially prepared, toasted versus 7 oz of Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Bread, white, commercially prepared, toasted have 1.3 times more Vitamin B2 and 1.2 times more Vitamin B9 than Bread.
• While 7 oz of Wheat Bread contain 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.4 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Bread provide similar amounts of Vitamin B1 per seven ounces.
• Both Bread, white, commercially prepared, toasted as well as 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, toasted vs Bread:

• 7 oz of Wheat Bread contain 1.6 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Bread contain similar levels of Calcium, Copper, Iron, Potassium, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread, white, commercially prepared, toasted have 1.4 times more Omega 3 and 1.3 times more Omega 6 than Bread.
• While 7 oz of Wheat Bread contain 1.4 times more Fiber than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Bread offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Protein per seven ounces.