Comparing Nutrients in 1 kilogram 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	98% 2840kcal	71.4% 2070kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	21.5% 6.88g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	47.8% 8.1g	31.2% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	408% 531g	341% 443g	130g per day for Men 19-50 years
Sugars	58.3% 42.3g	65.7% 47.6g	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	168% 64g	255% 97g	38g per day for Men 19-50 years
Protein	168% 94g	155% 87g	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	318% 3.82mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	228% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	92% 4.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	32.3% 0.42mg	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	258% 1030μg	238% 950μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	117% 2.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	5.56% 5mg	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	24.7% 3.7mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	80% 800mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	367% 3.3mg	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	388% 31mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	393% 9.05mg	170% 3.9mg	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	197% 1380mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	618% 340μg	395% 217μg	55μg per day for Men 19-50 years
Sodium	443% 6640mg	319% 4790mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	8.38% 310g	11.6% 429g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rye Bread VS White Reduced-calorie Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Rye Bread versus 1 kg of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Rye Bread vs White Reduced-calorie Bread:

• 1 kilogram of Toasted Rye Bread has 1.8 times more Vitamin B6 and 1.9 times more Vitamin E than White Reduced-calorie Bread.
• While 1 kg of White Reduced-calorie Bread contains 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 one kilogram.
• 1 kilogram of Toasted Rye Bread have insufficient amounts of Vitamin B12
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Toasted Rye Bread vs White Reduced-calorie Bread:

• 1 kilogram of Toasted Rye Bread has 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 1 kg of White Reduced-calorie Bread contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Rye Bread has 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 1 kg of White Reduced-calorie Bread contains 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 one kilogram.
• 1 kilogram of White Reduced-calorie Bread provide inadequate amounts of Omega 3