Comparing Nutrients in 100 grams Italian Bread VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Italian Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	8.93% 259kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	47.6% 62g	130g per day for Men 19-50 years
Sugars	6.47% 4.7g	4.95% 3.6g	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	1.3% 0.93g	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	% 0.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	17% 9.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.5% 0.58mg	35.6% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	7.4% 0.096mg	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	25.5% 102μg	35% 140μg	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	0.22% 0.2mg	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	1.93% 0.29mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	16.7% 0.15mg	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	43% 3.45mg	48.4% 3.87mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	25% 0.57mg	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	13.6% 95mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	54% 29.7μg	55μg per day for Men 19-50 years
Sodium	41% 618mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	1% 37.5g	0.56% 20.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Italian Bread vs Toasted French or Vienna Bread:

• Italian Bread has 1.4 times more Vitamin B1, 1.5 times more Vitamin E and 6 times more Vitamin K than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Italian Bread.
• Both Italian Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 g.
• Both Italian Bread as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Italian Bread vs Toasted French or Vienna Bread:

• Italian Bread has 2.2 times more Calcium and 1.8 times more Water than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.3 times more Phosphorus, 1.7 times more Selenium and 1.3 times more Zinc than Italian Bread.
• Both Italian Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Copper, Iron, Magnesium, Manganese, Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Italian Bread has 1.3 times more Fat, 2.7 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Sugars than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Italian Bread.
• Both Italian Bread and Toasted French or Vienna Sourdough Bread have similar amounts of Energy and Saturated Fat per 100 g.
• Both Italian Bread as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.