Comparing Nutrients in 100 grams Bread, white, commercially prepared, toasted VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	10% 290kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.9% 0.92g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	4.17% 0.71g	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	39.4% 51g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	7.96% 5.77g	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	19.7% 7.5g	38g per day for Men 19-50 years
Protein	16% 9g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	Toasted Commercially Prepared 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	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.93mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	18.2% 0.24mg	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	13% 52μg	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	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	12% 119mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	74.4% 0.67mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	111% 2.55mg	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	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	35.8% 537mg	37.7% 565mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	19.5% 2.15mg	11mg per day for Men 19-50 years
Water	0.82% 30.4g	0.66% 24.3g	3700g per day for Men 19-50 years

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

• Bread, white, commercially prepared, toasted has 2 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 3.8 times more Vitamin B6, 2.6 times more Vitamin E and 2.6 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Bread, white, commercially prepared, toasted as well as Toasted 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 Toasted Commercially Prepared Whole-wheat Bread:

• Toasted Commercially Prepared Whole-wheat Bread contains 4.9 times more Copper, 3.8 times more Magnesium, 6 times more Manganese, 2.9 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium and 3.2 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Calcium, Iron and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Bread, white, commercially prepared, toasted has 7.1 times more Omega 3 and 2.6 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 2.6 times more Fiber and 1.8 times more Protein than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Sugars per 100 g.
• Both Bread, white, commercially prepared, toasted as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.