Comparing Nutrients in 100 grams 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	10% 290kcal	9.45% 274kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	4.67% 4.53g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	8.5% 1.45g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.5g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	7.9% 5.73g	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	3.2% 2.33g	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	% 1.66g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.63% 2.9g	10.5% 4g	38g per day for Men 19-50 years
Protein	16% 9g	19% 10.7g	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	34.6% 0.42mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.93mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	8.54% 0.11mg	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	26% 104μg	21.3% 85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	1.6% 0.24mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Bread	Recommended Dietary Allowance
Calcium	12% 119mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	16.4% 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	41.6% 3.33mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	44.6% 1.03mg	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	14.7% 103mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	35.8% 537mg	31.5% 473mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	0.82% 30.4g	0.95% 35.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted VS Bread per 100 g

Compare the macro and micronutrient content in 100 g of Bread, white, commercially prepared, toasted versus 100 g of Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Bread, white, commercially prepared, toasted vs Bread:

• 100 grams of Bread, white, commercially prepared, toasted have 1.3 times more Vitamin B2 and 1.2 times more Vitamin B9 than Bread.
• While 100 g 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 100 grams.
• 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 100 grams.

Comparing minerals per 100 grams for Bread, white, commercially prepared, toasted vs Bread:

• 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Bread, white, commercially prepared, toasted have 1.4 times more Omega 3 and 1.3 times more Omega 6 than Bread.
• While 100 g 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 100 grams.