Comparing Nutrients in 1 kilogram Commercial Whole-wheat Bread VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Commercial Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	87% 2520kcal	98% 2840kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	21.5% 6.88g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	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	329% 427g	408% 531g	130g per day for Men 19-50 years
Sugars	60% 43.4g	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	30.5% 22g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	168% 64g	38g per day for Men 19-50 years
Protein	222% 125g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	328% 3.94mg	318% 3.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	255% 3.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	235% 37.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	105% 420μg	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	177% 26.6mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	161% 1610mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	309% 24.7mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	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	303% 2120mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	618% 340μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	443% 6640mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.38% 310g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Commercial Whole-wheat 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 Commercial Whole-wheat Bread vs Toasted Rye Bread:

• 1 kilogram of Commercial Whole-wheat Bread has 2.1 times more Vitamin B5, 2.9 times more Vitamin B6, 7.2 times more Vitamin E and 6 times more Vitamin K than Toasted Rye Bread.
• While 1 kg of Toasted Rye Bread contains 2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Toasted Rye Bread have insufficient amounts of Vitamin K
• Both Commercially Prepared Whole-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 Commercial Whole-wheat Bread vs Toasted Rye Bread:

• 1 kilogram of Commercial Whole-wheat Bread has 2 times more Calcium, 1.7 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Toasted Rye Bread.
• While 1 kg of Toasted Rye Bread contains 1.3 times more Iron, 1.3 times more Selenium and 1.5 times more Sodium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Commercial Whole-wheat Bread has 2.1 times more Omega 3, 1.8 times more Omega 6 and 1.3 times more Protein than Toasted Rye Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per one kilogram.