Comparing Nutrients in 1 kilogram Toasted Rye Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Toasted Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	98% 2840kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	34.3% 33.3g	97g per day for Men 19-50 years
Saturated Fat	21.5% 6.88g	22% 7g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	47.8% 8.1g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	408% 531g	380% 494g	130g per day for Men 19-50 years
Sugars	58.3% 42.3g	78.2% 56.7g	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	33.5% 24.3g	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	% 15.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	168% 64g	71% 27g	38g per day for Men 19-50 years
Protein	168% 94g	158% 88.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	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	444% 5.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	67% 0.87mg	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	278% 1110μg	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	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	24.7% 3.7mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	80% 800mg	144% 1440mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.2% 489μg	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	451% 36mg	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	233% 5.36mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	618% 340μg	400% 220μg	55μg per day for Men 19-50 years
Sodium	443% 6640mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	8.38% 310g	9.84% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rye Bread VS Bread, white, commercially prepared (includes soft bread crumbs) per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Rye Bread versus 1 kg of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 1 kilogram of Toasted Rye Bread has 1.4 times more Vitamin B2 and 1.7 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• While 1 kg of Bread, white, commercially prepared (includes soft bread crumbs) contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Toasted Rye Bread.
• Both Toasted Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin E
• Both Toasted Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Toasted Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 1 kilogram of Toasted Rye Bread has 2 times more Copper, 1.9 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium, 1.4 times more Sodium and 1.7 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• While 1 kg of Bread, white, commercially prepared (includes soft bread crumbs) contains 1.8 times more Calcium than Toasted Rye Bread.
• Both Toasted Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Rye Bread has 2.4 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• While 1 kg of Bread, white, commercially prepared (includes soft bread crumbs) contains 2.5 times more Omega 3, 1.8 times more Omega 6 and 1.3 times more Sugars than Toasted Rye Bread.
• Both Toasted Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per one kilogram.