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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	444% 5.33mg	318% 3.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	255% 3.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	235% 37.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	278% 1110μg	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	0% 0mg	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	14.7% 2.2mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	144% 1440mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	227% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	12.2% 489μg	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	451% 36mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	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	140% 980mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	400% 220μg	618% 340μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	443% 6640mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	9.84% 364g	8.38% 310g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Toasted Rye Bread:

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

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

• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) has 1.8 times more Calcium than Toasted Rye Bread.
• While 1 kg of Toasted Rye Bread contains 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).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Toasted Rye Bread contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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