Comparing Nutrients in 1 pound Rye Bread VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Rye Bread	Toasted Bread	Recommended Dietary Allowance
Energy	40.5% 1175kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	41.6% 7.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	195% 253g	130g per day for Men 19-50 years
Sugars	24% 17.5g	40% 29g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	69% 38.6g	105% 58.8g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Toasted 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	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	53.4% 0.69mg	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	98% 390μg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Bread	Recommended Dietary Allowance
Calcium	33% 331mg	75% 748mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	100% 0.9mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	272% 6.25mg	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	182% 2735mg	182% 2726mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	4.57% 169g	2.97% 110g	3700g per day for Men 19-50 years

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

• Rye Bread has 1.3 times more Vitamin B9 and 1.4 times more Vitamin E than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.6 times more Vitamin B3, 2 times more Vitamin B6 and 4.8 times more Vitamin K than Rye Bread.
• Both Rye Bread and Toasted Wheat Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 lb.
• Both Rye Bread as well as Toasted Wheat 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 Bread:

• Rye Bread has 1.5 times more Water than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 2.3 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Rye Bread.
• Both Rye Bread and Toasted Wheat Bread have similar amounts of Copper, Selenium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rye Bread has 1.2 times more Fiber than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.3 times more Fat, 1.6 times more Saturated Fat, 2.7 times more Omega 3, 2.1 times more Omega 6, 1.7 times more Sugars and 1.5 times more Protein than Rye Bread.
• Both Rye Bread and Toasted Wheat Bread have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Rye Bread as well as Toasted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.