Comparing Nutrients in 14 ounces Toasted Rye Bread VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Toasted Rye Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	39% 1127kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	8.53% 2.73g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	156% 203g	130g per day for Men 19-50 years
Sugars	23% 16.8g	31.6% 23g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Toasted Commercially Prepared 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	126% 1.5mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	57.3% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	72.4% 0.94mg	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	51.6% 206μg	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	0.88% 0.79mg	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	9.8% 1.47mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	31.8% 318mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	295% 2.66mg	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	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	439% 10mg	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	172% 1203mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	176% 2635mg	149% 2242mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	3.33% 123g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rye Bread VS Toasted Commercially Prepared Whole-wheat Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Toasted Rye Bread vs Toasted Commercially Prepared Whole-wheat Bread:

• 14 ounces of Toasted Rye Bread have 2 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin E and 6.9 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Toasted Rye Bread have insufficient amounts of Vitamin K
• Both Toasted Rye Bread as well as Toasted 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 Toasted Rye Bread vs Toasted Commercially Prepared Whole-wheat Bread:

• 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.6 times more Calcium, 3.3 times more Copper, 2.3 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Iron and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Rye Bread have 2.1 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.3 times more Saturated Fat, 1.4 times more Sugars and 1.7 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3