Comparing Nutrients in 100 grams 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	9.17% 266kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	3.43% 3.33g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	9.18% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	43% 55.8g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	8.86% 6.4g	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	3.35% 2.43g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	16% 8.85g	23% 13g	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	44.4% 0.53mg	36.6% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	9.12% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	11.8% 0.15mg	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	27.8% 111μg	21.5% 86μg	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	1.47% 0.22mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.75% 5.7μg	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	14.4% 144mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.22% 49μg	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	45% 3.6mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	60% 1.38mg	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	14% 98mg	27% 188mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	60.7% 33.4μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	40% 601mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.98% 36.4g	0.65% 24.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bread, white, commercially prepared (includes soft bread crumbs) vs Toasted Bread:

• Bread, white, commercially prepared (includes soft bread crumbs) have 1.2 times more Vitamin B1 and 1.3 times more Vitamin B9 than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 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 Wheat Bread have similar amounts of Vitamin B5 and Vitamin E per 100 g.
• 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 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Bread, white, commercially prepared (includes soft bread crumbs) vs Toasted Bread:

• Toasted Wheat Bread contains 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 Wheat Bread have similar amounts of Calcium, Iron and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Wheat Bread contains 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 Wheat Bread have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Sugars per 100 g.
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Toasted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.