Comparing Nutrients in 1 pound Rye Bread VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Rye Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	40.5% 1175kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	179% 232g	130g per day for Men 19-50 years
Sugars	24% 17.5g	36% 26g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	69% 38.6g	132% 73.8g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Toasted Commercially Prepared Whole-wheat 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	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	82.7% 1.08mg	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	59% 236μg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	33% 331mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	338% 3.04mg	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	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	502% 11.5mg	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	196% 1374mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	43.5% 1479mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	434% 239μg	55μg per day for Men 19-50 years
Sodium	182% 2735mg	171% 2563mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	88.7% 9.75mg	11mg per day for Men 19-50 years
Water	4.57% 169g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Toasted Commercially Prepared Whole-wheat Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Rye Bread versus 1 lb of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rye Bread vs Toasted Commercially Prepared Whole-wheat Bread:

• 1 pound of Rye Bread has 2.1 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• While 1 lb of Toasted Commercially Prepared Whole-wheat Bread contains 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 1.9 times more Vitamin E and 7.5 times more Vitamin K than Rye Bread.
• Both Rye Bread and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Rye Bread have insufficient amounts of Vitamin K
• Both Rye Bread as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rye Bread vs Toasted Commercially Prepared Whole-wheat Bread:

• 1 lb of Toasted Commercially Prepared Whole-wheat Bread contains 1.8 times more Calcium, 3.6 times more Copper, 2.5 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 1.7 times more Selenium and 1.9 times more Zinc than Rye Bread.
• Both Rye Bread and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Iron and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye Bread has 1.9 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• While 1 lb of Toasted Commercially Prepared Whole-wheat Bread contains 1.5 times more Saturated Fat, 1.5 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Rye Bread.
• Both Rye Bread and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per one pound.
• 1 pound of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3