Comparing Nutrients in 100 calories Toasted Rye Bread VS Commercial Whole-wheat Bread

Weight per 100 calories

• Toasted Rye Bread: 35.2g
• Commercial Whole-wheat Bread: 39.7g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Toasted Rye Bread or Commercial Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Toasted Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	1.45% 0.023g	3.45% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.38% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	13% 17g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	2.38% 1.72g	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	1.2% 0.88g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 0.012g	g per day for Men 19-50 years
Fiber	5.93% 2.25g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	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	11.2% 0.13mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	5.13% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	6.56% 0.085mg	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	9.07% 36.3μg	4.17% 16.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.078% 0.07mg	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	0.87% 0.13mg	7.04% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.46μg	2.58% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	2.8% 28mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	10% 0.09mg	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	13.6% 1.1mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	3.6% 15mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	37.5% 0.86mg	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	6.94% 48.6mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.4mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	21.8% 12μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.42% 15.5g	3700g per day for Men 19-50 years

Toasted Rye Bread VS Commercial Whole-wheat Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Rye Bread or Commercial Whole-wheat Bread?

Lets compare vitamin content per 100 calories of Toasted Rye Bread vs Commercial Whole-wheat Bread:

• 100 calories of Toasted Rye Bread have 1.8 times more Vitamin B2 and 2.2 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 100 kcal of Commercially Prepared Whole-wheat Bread contain 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3.3 times more Vitamin B6, 8.1 times more Vitamin E and 6.8 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Toasted Rye Bread have insufficient amounts of Vitamin E and Vitamin K
• Both Toasted Rye Bread as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Toasted Rye Bread vs Commercial Whole-wheat Bread:

• 100 calories of Toasted Rye Bread have 1.3 times more Sodium than Commercial Whole-wheat Bread.
• While 100 kcal of Commercially Prepared Whole-wheat Bread contain 2.3 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Commercial Whole-wheat Bread contain similar levels of Iron and Selenium per 100 calories.
• 100 calories of Toasted Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Commercially Prepared Whole-wheat Bread contain 2.4 times more Omega 3, 2 times more Omega 6 and 1.5 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Commercial Whole-wheat Bread offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 100 calories.
• 100 calories of Toasted Rye Bread provide inadequate amounts of Omega 3 and Omega 6