Comparing Nutrients in 100 grams 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	10.8% 313kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.8g	42% 54.5g	130g per day for Men 19-50 years
Sugars	8.86% 6.4g	8.55% 6.2g	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	12.4% 4.7g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	23% 13g	16% 9g	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	36.6% 0.44mg	34.6% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	24.5% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.12% 0.46mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	4.85% 0.063mg	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	21.5% 86μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	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	1.6% 0.24mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	16.5% 165mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	15.3% 0.14mg	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	51% 4.1mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	18.3% 0.42mg	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% 188mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	60.7% 33.4μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	40% 601mg	35.8% 537mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	0.82% 30.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Toasted Wheat Bread as well as Bread, white, commercially prepared, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.