Comparing Nutrients in 1 pound Toasted Bread VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Toasted Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	49% 1420kcal	44.4% 1288kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.08g	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	195% 253g	185% 241g	130g per day for Men 19-50 years
Sugars	40% 29g	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	56% 21.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	105% 58.8g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	166% 2mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	98% 390μg	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	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	7.26% 1.1mg	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	75% 748mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	103% 0.93mg	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	232% 18.6mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	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	122% 853mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	182% 2726mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Bread VS Toasted Rye Bread per 1 lb

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

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

• 1 pound of Toasted Bread has 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.4 times more Vitamin K than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 1.5 times more Vitamin E than Toasted Wheat Bread.
• Both Toasted Bread and Toasted Rye Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Toasted Bread have insufficient amounts of Vitamin E
• 1 pound of Toasted Rye Bread have insufficient amounts of Vitamin K
• Both Toasted Wheat Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Toasted Bread has 2.1 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.2 times more Potassium than Toasted Rye Bread.
• Both Toasted Bread and Toasted Rye Bread contain similar levels of Copper, Selenium, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Bread has 1.4 times more Saturated Fat, 2.4 times more Omega 3, 1.9 times more Omega 6, 1.5 times more Sugars and 1.4 times more Protein than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 1.4 times more Fiber than Toasted Wheat Bread.
• Both Toasted Bread and Toasted Rye Bread offer comparable quantities of Energy, Fat and Carbohydrate per one pound.