Comparing Nutrients in 1 kilogram 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	98% 2840kcal	106% 3060kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	21.5% 6.88g	29% 9.22g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	47.8% 8.1g	41.7% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	408% 531g	394% 512g	130g per day for Men 19-50 years
Sugars	58.3% 42.3g	79.6% 57.7g	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	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	197% 75g	38g per day for Men 19-50 years
Protein	168% 94g	291% 163g	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	318% 3.82mg	313% 3.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	358% 57.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	182% 2.37mg	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	130% 520μg	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	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	75% 90μg	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	80% 800mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	744% 6.7mg	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	370% 29.6mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	393% 9.05mg	1107% 25.5mg	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	433% 3030mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	618% 340μg	956% 526μg	55μg per day for Men 19-50 years
Sodium	443% 6640mg	377% 5650mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	8.38% 310g	6.55% 243g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rye Bread VS Toasted Commercially Prepared Whole-wheat Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Rye Bread versus 1 kg of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Rye Bread vs Toasted Commercially Prepared Whole-wheat Bread:

• 1 kilogram of Toasted Rye Bread has 2 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• While 1 kg of Toasted Commercially Prepared Whole-wheat Bread contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Toasted Rye Bread vs Toasted Commercially Prepared Whole-wheat Bread:

• 1 kg of Toasted Commercially Prepared Whole-wheat Bread contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Rye Bread has 2.1 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• While 1 kg of Toasted Commercially Prepared Whole-wheat Bread contains 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 one kilogram.
• 1 kilogram of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3