Comparing Nutrients in 1 pound Toasted Rye Bread VS Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Bread	16%	15%	69%

Macro Nutrients

	Toasted Rye Bread	Bread	Recommended Dietary Allowance
Energy	44.4% 1288kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	21% 20.5g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	38.6% 6.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	166% 216g	130g per day for Men 19-50 years
Sugars	26.5% 19g	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	14.6% 10.6g	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	% 7.53g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	47.7% 18g	38g per day for Men 19-50 years
Protein	76% 42.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	158% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	74.4% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	38.7% 0.5mg	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	117% 467μg	96% 386μg	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	1% 0.91mg	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	11% 1.68mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Bread	Recommended Dietary Allowance
Calcium	36.3% 363mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	74.6% 0.67mg	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	176% 14mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	202% 4.65mg	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	89.4% 626mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	201% 3012mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	3.8% 141g	4.32% 160g	3700g per day for Men 19-50 years

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

• Toasted Rye Bread has 1.3 times more Vitamin B2, 1.2 times more Vitamin B9 and 1.9 times more Vitamin E than Wheat Bread.
• While Wheat Bread contains 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.8 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Wheat Bread have similar amounts of Vitamin B1 per 1 lb.
• Both Toasted Rye Bread as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Toasted Rye Bread has 1.4 times more Copper, 1.3 times more Potassium, 1.4 times more Sodium and 1.2 times more Zinc than Wheat Bread.
• While Wheat Bread contains 1.6 times more Calcium than Toasted Rye Bread.
• Both Toasted Rye Bread and Wheat Bread have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Rye Bread has 1.6 times more Fiber than Wheat Bread.
• While Wheat Bread contains 1.3 times more Fat, 2.4 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Sugars than Toasted Rye Bread.
• Both Toasted Rye Bread and Wheat Bread have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 1 lb.
• Both Toasted Rye Bread as well as Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.