Comparing Nutrients in 100 grams Bread, white, commercially prepared, toasted VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Toasted Bread	Recommended Dietary Allowance
Energy	10% 290kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	3.1% 0.99g	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	9.18% 1.56g	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	43% 55.8g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	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	7.63% 2.9g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	16% 9g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	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	36.6% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.93mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	9.12% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	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	26% 104μg	21.5% 86μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Toasted Bread	Recommended Dietary Allowance
Calcium	12% 119mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	22% 0.2mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	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	14.7% 103mg	27% 188mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	60.7% 33.4μg	55μg per day for Men 19-50 years
Sodium	35.8% 537mg	40% 601mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.82% 30.4g	0.65% 24.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Bread, white, commercially prepared, toasted versus 100 g of Toasted 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 Toasted Bread:

• 100 grams of Bread, white, commercially prepared, toasted have 1.2 times more Vitamin B9 than Toasted Bread.
• While 100 g of Toasted Wheat Bread contain 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 Bread, white, commercially prepared, toasted and Toasted Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• Both Bread, white, commercially prepared, toasted as well as Toasted 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 Toasted Bread:

• 100 g of Toasted Wheat Bread contain 1.4 times more Calcium, 1.4 times more Copper, 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 Bread, white, commercially prepared, toasted and Toasted Bread contain similar levels of Iron, 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 than Toasted Bread.
• While 100 g of Toasted Wheat Bread contain 1.3 times more Saturated Fat, 1.6 times more Fiber and 1.4 times more Protein than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Toasted Bread offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Sugars per 100 grams.