Comparing Nutrients in 14 ounces Rye Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	35.4% 1028kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	7.76% 2.5g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	151% 196g	130g per day for Men 19-50 years
Sugars	21% 15.3g	31% 22.5g	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	13.3% 9.64g	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	% 6.23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60.6% 23g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	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	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	26.6% 0.35mg	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	110% 441μg	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% 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	8.73% 1.3mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	29% 290mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	44.5% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	5.06% 202μg	4.85% 194μg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	92% 2.13mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	159% 87.3μg	55μg per day for Men 19-50 years
Sodium	160% 2393mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4% 148g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Bread, white, commercially prepared (includes soft bread crumbs) per 14 oz

Compare the macro and micronutrient content in 14 oz of Rye Bread versus 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 14 ounces of Rye Bread have 1.4 times more Vitamin B2 and 1.5 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 1.3 times more Vitamin B3 than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin E
• Both Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 14 ounces of Rye Bread have 1.8 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium, 1.2 times more Sodium and 1.5 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 2 times more Calcium and 1.3 times more Iron than Rye Bread.
• Both Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rye Bread have 2.1 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 2.8 times more Omega 3, 1.9 times more Omega 6 and 1.5 times more Sugars than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 14 ounces.