Comparing Nutrients in 100 grams Bread, white, commercially prepared, toasted, low sodium no salt VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	10% 293kcal	8.1% 235kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	4.8% 0.81g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	35.4% 46g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	7.1% 2.7g	38g per day for Men 19-50 years
Protein	16% 9g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.42mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.93mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	3.3% 0.043mg	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	23.8% 95μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	1.67% 0.04μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	12% 119mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	14.3% 0.13mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	15.5% 0.36mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	25% 376mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.82% 30.4g	1.14% 42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bread, white, commercially prepared, toasted, low sodium no salt vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• Bread, white, commercially prepared, toasted, low sodium no salt has 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 1.6 times more Vitamin B5 and 2 times more Vitamin B12 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 g.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams for Bread, white, commercially prepared, toasted, low sodium no salt vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• Bread, white, commercially prepared, toasted, low sodium no salt has 2.3 times more Calcium, 1.3 times more Iron and 1.2 times more Magnesium than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 1.3 times more Phosphorus and 1.4 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) have similar amounts of Copper, Manganese, Potassium, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Bread, white, commercially prepared, toasted, low sodium no salt has 1.2 times more Energy, 2.2 times more Fat and 3.4 times more Saturated Fat than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 1.9 times more Omega 3 than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) have similar amounts of Omega 6, Carbohydrate and Protein per 100 g.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.