Comparing Nutrients in 14 ounces Rye Bread VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Rye Bread	Toasted Bread	Recommended Dietary Allowance
Energy	35.4% 1028kcal	43% 1242kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	7.76% 2.5g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	36.4% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	170% 221g	130g per day for Men 19-50 years
Sugars	21% 15.3g	35% 25.5g	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	60.6% 23g	49% 18.7g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Toasted Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.72mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	46.7% 0.61mg	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	109% 437μg	85.3% 341μg	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	1.76% 1.6mg	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	8.73% 1.3mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Bread	Recommended Dietary Allowance
Calcium	29% 290mg	65.5% 655mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	87.3% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	5.06% 202μg	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	140% 11.2mg	203% 16.2mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	238% 5.47mg	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	71% 496mg	107% 746mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	241% 133μg	55μg per day for Men 19-50 years
Sodium	160% 2393mg	159% 2385mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	4% 148g	2.6% 96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rye Bread vs Toasted Bread:

• Rye Bread has 1.3 times more Vitamin B9 and 1.4 times more Vitamin E than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.6 times more Vitamin B3, 2 times more Vitamin B6 and 4.8 times more Vitamin K than Rye Bread.
• Both Rye Bread and Toasted Wheat Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 oz.
• Both Rye Bread as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rye Bread vs Toasted Bread:

• Rye Bread has 1.5 times more Water than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 2.3 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Rye Bread.
• Both Rye Bread and Toasted Wheat Bread have similar amounts of Copper, Selenium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rye Bread has 1.2 times more Fiber than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.3 times more Fat, 1.6 times more Saturated Fat, 2.7 times more Omega 3, 2.1 times more Omega 6, 1.7 times more Sugars and 1.5 times more Protein than Rye Bread.
• Both Rye Bread and Toasted Wheat Bread have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Rye Bread as well as Toasted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.