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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 14 ounces of Toasted Rye Bread have 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.
• While 14 oz of White Reduced-calorie Bread contain 1.6 times more Copper than Toasted Rye Bread.
• Both Toasted Rye Bread and White Reduced-calorie Bread contain similar levels of Calcium, Iron, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Rye Bread have 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.
• While 14 oz of White Reduced-calorie Bread contain 1.5 times more Fiber than Toasted Rye Bread.
• Both Toasted Rye Bread and White Reduced-calorie 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