Comparing Nutrients in 14 ounces White Reduced-calorie Bread VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	White Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	28.3% 822kcal	39% 1127kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	8.53% 2.73g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	162% 211g	130g per day for Men 19-50 years
Sugars	26% 19g	23% 16.8g	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	101% 38.5g	67% 25.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.5mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22.6% 0.29mg	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	94% 377μg	102% 409μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46.3% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.88% 0.79mg	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	5.03% 0.75mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	37.3% 373mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	90% 0.81mg	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	158% 12.7mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	156% 3.6mg	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	68.6% 480mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	176% 2635mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: White Reduced-calorie Bread VS Toasted Rye Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of White Reduced-calorie Bread versus 14 oz of Toasted Rye Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Reduced-calorie Bread vs Toasted Rye Bread:

• 14 ounces of White Reduced-calorie Bread have 1.5 times more Vitamin B5 and more Vitamin B12 than Toasted Rye Bread.
• While 14 oz of Toasted Rye Bread contain 1.8 times more Vitamin B6 and 1.9 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Rye Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin E
• 14 ounces of Toasted Rye Bread have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for White Reduced-calorie Bread vs Toasted Rye Bread:

• 14 ounces of White Reduced-calorie Bread have 1.6 times more Copper than Toasted Rye Bread.
• While 14 oz of Toasted Rye Bread contain 1.9 times more Magnesium, 2.3 times more Manganese, 2.4 times more Potassium, 1.6 times more Selenium and 1.4 times more Sodium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Rye Bread contain similar levels of Calcium, Iron, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Reduced-calorie Bread have 1.5 times more Fiber than Toasted Rye Bread.
• While 14 oz of Toasted Rye Bread contain 1.4 times more Energy, 1.4 times more Fat, 1.3 times more Saturated Fat, 2.4 times more Omega 3 and 1.5 times more Omega 6 than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Rye Bread offer comparable quantities of Carbohydrate, Sugars and Protein per 14 ounces.
• 14 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3