Comparing Nutrients in 100 grams Bread, white, commercially prepared, toasted VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	10% 290kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	8.7% 0.14g	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	33% 42.7g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	6% 4.34g	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	3.05% 2.2g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.03g	g per day for Men 19-50 years
Fiber	7.63% 2.9g	15.8% 6g	38g per day for Men 19-50 years
Protein	16% 9g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat 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	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.93mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	16.5% 0.22mg	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	10.5% 42μg	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% 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	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	12% 119mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	25.2% 0.23mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	95% 2.17mg	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	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	35.8% 537mg	30.3% 455mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.82% 30.4g	1.05% 39g	3700g per day for Men 19-50 years

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

• Bread, white, commercially prepared, toasted has 2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2.3 times more Vitamin B5, 3.4 times more Vitamin B6, 11.1 times more Vitamin E and 2.3 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Bread, white, commercially prepared, toasted as well as Commercially Prepared Whole-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, toasted vs Commercial Whole-wheat Bread:

• Bread, white, commercially prepared, toasted has 1.3 times more Iron and 1.2 times more Selenium than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 1.4 times more Calcium, 1.6 times more Copper, 2.9 times more Magnesium, 5.2 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Zinc and 1.3 times more Water than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Bread, white, commercially prepared, toasted has 1.6 times more Omega 3, 1.3 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Sugars than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2.1 times more Fiber and 1.4 times more Protein than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Energy, Fat and Saturated Fat per 100 g.
• Both Bread, white, commercially prepared, toasted as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.