Comparing Nutrients in 100 grams Bread, white, commercially prepared (includes soft bread crumbs) VS Bread, white, commercially prepared, toasted

Macros Ratio

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

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	9.17% 266kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.43% 3.33g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	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	38% 49.4g	42% 54.5g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	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	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	7.63% 2.9g	38g per day for Men 19-50 years
Protein	16% 8.85g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	44.4% 0.53mg	34.6% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	24.5% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	27.8% 111μg	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% 0mg	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	1.47% 0.22mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	14.4% 144mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	15.3% 0.14mg	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	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	14% 98mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	35.8% 537mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.98% 36.4g	0.82% 30.4g	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 Bread, white, commercially prepared, toasted:

• Bread, white, commercially prepared (includes soft bread crumbs) have 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 1.4 times more Vitamin B2 and 17 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Bread, white, commercially prepared, toasted have similar amounts of Vitamin B9 and Vitamin E per 100 g.
• Both Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Bread, white, commercially prepared, toasted:

• Bread, white, commercially prepared (includes soft bread crumbs) have 1.2 times more Calcium and 1.3 times more Manganese than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 1.4 times more Copper and 1.4 times more Selenium than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Bread, white, commercially prepared, toasted have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Bread, white, commercially prepared, toasted contains 1.3 times more Omega 3 and 1.3 times more Omega 6 than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Bread, white, commercially prepared, toasted have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Bread, white, commercially prepared, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.