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

Macros Ratio

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

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Toasted Rye Bread	Recommended Dietary Allowance
Energy	41.6% 1207kcal	44.4% 1288kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.17g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	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	172% 224g	185% 241g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	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	15.2% 11g	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	% 7.12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	76.4% 29g	38g per day for Men 19-50 years
Protein	71.7% 40g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	201% 2.4mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	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	126% 503μg	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	0% 0mg	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	6.65% 1mg	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	65.3% 653mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	5.55% 222μg	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	205% 16.4mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	63.5% 445mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	181% 100μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	4.46% 165g	3.8% 141g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Toasted Rye Bread:

• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) has 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 1.4 times more Vitamin B2 and 1.7 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Toasted Rye Bread provide similar amounts of 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 Bread, white, commercially prepared (includes soft bread crumbs) as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) has 1.8 times more Calcium than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 2 times more Copper, 1.9 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium, 1.4 times more Sodium and 1.7 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Toasted Rye Bread contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) has 2.5 times more Omega 3, 1.8 times more Omega 6 and 1.3 times more Sugars than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 2.4 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Toasted Rye Bread offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per one pound.