Comparing Nutrients in 1 pound Rye Bread VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Rye Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	40.5% 1175kcal	44.4% 1288kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	185% 241g	130g per day for Men 19-50 years
Sugars	24% 17.5g	26.5% 19g	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	69.2% 26.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	69% 38.6g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Rye 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	164% 1.97mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	26% 0.34mg	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	125% 499μg	117% 467μg	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% 1.8mg	1% 0.91mg	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	9.98% 1.5mg	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	33% 331mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	5.8% 231μg	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	160% 13mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	178% 4.1mg	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	81% 567mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	182% 2735mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	4.57% 169g	3.8% 141g	3700g per day for Men 19-50 years

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

• Rye Bread has 1.4 times more Vitamin B5 than Toasted Rye Bread.
• Both Rye Bread and Toasted Rye Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 1 lb.
• Both Rye Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Rye Bread has 1.2 times more Water than Toasted Rye Bread.
• Both Rye Bread and Toasted Rye Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Rye Bread and Toasted Rye Bread have similar amounts of macro-nutrients per 1 lb
• Both Rye Bread and Toasted Rye Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Rye Bread as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.