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

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	40.5% 1175kcal	41.6% 1207kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	9.9% 3.17g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	38% 6.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	172% 224g	130g per day for Men 19-50 years
Sugars	24% 17.5g	35.5% 25.7g	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	15.2% 11g	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	% 7.12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	69.2% 26.3g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	69% 38.6g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	30.4% 0.39mg	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	126% 503μg	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	0% 0mg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	33% 331mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	5.8% 231μg	5.55% 222μg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	106% 2.43mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	181% 100μg	55μg per day for Men 19-50 years
Sodium	182% 2735mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	4.57% 169g	4.46% 165g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Rye Bread versus 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 1 pound of Rye Bread has 1.4 times more Vitamin B2 and 1.5 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• While 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) contains 1.3 times more Vitamin B3 than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin E
• Both Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Rye Bread has 1.8 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium, 1.2 times more Sodium and 1.5 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• While 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) contains 2 times more Calcium and 1.3 times more Iron than Rye Bread.
• Both Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye Bread has 2.1 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• While 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) contains 2.8 times more Omega 3, 1.9 times more Omega 6 and 1.5 times more Sugars than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one pound.