Comparing Nutrients in 14 ounces Rye Bread VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	35.4% 1028kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	7.76% 2.5g	8.95% 2.87g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	130% 170g	130g per day for Men 19-50 years
Sugars	21% 15.3g	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	60.6% 23g	62.7% 24g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	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	144% 1.72mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	51.3% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	65.6% 0.85mg	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	41.7% 167μg	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	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	29% 290mg	64% 639mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	100% 0.9mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	375% 8.63mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	160% 2393mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	64% 7.03mg	11mg per day for Men 19-50 years
Water	4% 148g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Commercial Whole-wheat Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Rye Bread versus 14 oz of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rye Bread vs Commercial Whole-wheat Bread:

• 14 ounces of Rye Bread have 2 times more Vitamin B2 and 2.6 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 8.1 times more Vitamin E and 6.5 times more Vitamin K than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Rye Bread have insufficient amounts of Vitamin K
• Both Rye Bread as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rye Bread vs Commercial Whole-wheat Bread:

• 14 ounces of Rye Bread have 1.2 times more Selenium and 1.3 times more Sodium than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 2.2 times more Calcium, 1.9 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread contain similar levels of Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Commercially Prepared Whole-wheat Bread contain 2.3 times more Omega 3, 2 times more Omega 6 and 1.5 times more Protein than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Fiber per 14 ounces.