Comparing Nutrients in 1 kilogram Toasted Rye Bread VS Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Bread	16%	15%	69%

Macro Nutrients

	Toasted Rye Bread	Bread	Recommended Dietary Allowance
Energy	98% 2840kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	21.5% 6.88g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	47.8% 8.1g	85% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	408% 531g	366% 475g	130g per day for Men 19-50 years
Sugars	58.3% 42.3g	79% 57.3g	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	32% 23.3g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	168% 64g	105% 40g	38g per day for Men 19-50 years
Protein	168% 94g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	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	343% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	164% 8.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	85.4% 1.1mg	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	213% 850μg	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	2.22% 2mg	2.22% 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	24.7% 3.7mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Bread	Recommended Dietary Allowance
Calcium	80% 800mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	164% 1.48mg	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	450% 36mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	393% 9.05mg	446% 10.3mg	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	184% 1290mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	618% 340μg	524% 288μg	55μg per day for Men 19-50 years
Sodium	443% 6640mg	315% 4730mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	8.38% 310g	9.53% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Rye Bread vs Bread:

• Toasted Rye Bread has 1.3 times more Vitamin B2, 1.2 times more Vitamin B9 and 1.9 times more Vitamin E than Wheat Bread.
• While Wheat Bread contains 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.8 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Wheat Bread have similar amounts of Vitamin B1 per 1 kg.
• Both Toasted Rye Bread as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Rye Bread vs Bread:

• Toasted Rye Bread has 1.4 times more Copper, 1.3 times more Potassium, 1.4 times more Sodium and 1.2 times more Zinc than Wheat Bread.
• While Wheat Bread contains 1.6 times more Calcium than Toasted Rye Bread.
• Both Toasted Rye Bread and Wheat Bread have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Rye Bread has 1.6 times more Fiber than Wheat Bread.
• While Wheat Bread contains 1.3 times more Fat, 2.4 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Sugars than Toasted Rye Bread.
• Both Toasted Rye Bread and Wheat Bread have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 1 kg.
• Both Toasted Rye Bread as well as Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.