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

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Commercial Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	34.5% 1000kcal	39% 1127kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	8.95% 2.87g	8.53% 2.73g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 170g	162% 211g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	23% 16.8g	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	12% 8.77g	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	% 4.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	62.7% 24g	67% 25.4g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	22.6% 0.29mg	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	41.7% 167μg	102% 409μg	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% 0mg	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	70.4% 10.6mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	64% 639mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	90% 0.81mg	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	123% 9.8mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	156% 3.6mg	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	120% 841mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	176% 2635mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.33% 123g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Commercial Whole-wheat Bread have 2.1 times more Vitamin B5, 2.9 times more Vitamin B6, 7.2 times more Vitamin E and 6 times more Vitamin K than Toasted Rye Bread.
• While 14 oz of Toasted Rye Bread contain 2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Toasted Rye Bread have insufficient amounts of Vitamin K
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Commercial Whole-wheat Bread have 2 times more Calcium, 1.7 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Toasted Rye Bread.
• While 14 oz of Toasted Rye Bread contain 1.3 times more Iron, 1.3 times more Selenium and 1.5 times more Sodium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Commercial Whole-wheat Bread have 2.1 times more Omega 3, 1.8 times more Omega 6 and 1.3 times more Protein than Toasted Rye Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per 14 ounces.