Comparing Nutrients in 1 kilogram Toasted Bread VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Toasted Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	108% 3130kcal	98% 2840kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.7g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	21.5% 6.88g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	92% 15.6g	47.8% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	408% 531g	130g per day for Men 19-50 years
Sugars	88.6% 64.2g	58.3% 42.3g	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	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	124% 47g	168% 64g	38g per day for Men 19-50 years
Protein	231% 130g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	366% 4.4mg	318% 3.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	294% 3.82mg	255% 3.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.5mg	235% 37.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.56mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	57% 0.74mg	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	215% 860μg	258% 1030μg	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	16% 2.4mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	165% 1650mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	227% 2.04mg	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	511% 41mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	393% 9.05mg	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	269% 1880mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	607% 334μg	618% 340μg	55μg per day for Men 19-50 years
Sodium	401% 6010mg	443% 6640mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	6.55% 242g	8.38% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Bread VS Toasted Rye Bread per 1 kg

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

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

• 1 kilogram of Toasted Bread has 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.4 times more Vitamin K than Toasted Rye Bread.
• While 1 kg of Toasted Rye Bread contains 1.5 times more Vitamin E than Toasted Wheat Bread.
• Both Toasted Bread and Toasted Rye Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Toasted Bread have insufficient amounts of Vitamin E
• 1 kilogram of Toasted Rye Bread have insufficient amounts of Vitamin K
• Both Toasted Wheat Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Bread has 2.1 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.2 times more Potassium than Toasted Rye Bread.
• Both Toasted Bread and Toasted Rye Bread contain similar levels of Copper, Selenium, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Bread has 1.4 times more Saturated Fat, 2.4 times more Omega 3, 1.9 times more Omega 6, 1.5 times more Sugars and 1.4 times more Protein than Toasted Rye Bread.
• While 1 kg of Toasted Rye Bread contains 1.4 times more Fiber than Toasted Wheat Bread.
• Both Toasted Bread and Toasted Rye Bread offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.