Comparing Nutrients in 1 pound Bread, white, commercially prepared, toasted VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Toasted Rye Bread	Recommended Dietary Allowance
Energy	45.4% 1315kcal	44.4% 1288kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	62.4% 1g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	185% 241g	130g per day for Men 19-50 years
Sugars	38.8% 28g	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	34.6% 13g	76.4% 29g	38g per day for Men 19-50 years
Protein	73% 41g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	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	157% 1.9mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	118% 472μg	117% 467μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	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	7.26% 1.1mg	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	54% 540mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	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	189% 15mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	66.7% 467mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	162% 2436mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	3.73% 138g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted VS Toasted Rye Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Bread, white, commercially prepared, toasted 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, toasted vs Toasted Rye Bread:

• 1 pound of Bread, white, commercially prepared, toasted has 2.6 times more Vitamin K than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 1.5 times more Vitamin E than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Toasted Rye Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin E
• 1 pound of Toasted Rye Bread have insufficient amounts of Vitamin K
• Both Bread, white, commercially prepared, toasted 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 Bread, white, commercially prepared, toasted vs Toasted Rye Bread:

• 1 pound of Bread, white, commercially prepared, toasted has 1.5 times more Calcium than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Toasted Rye Bread contain similar levels of Iron, Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread, white, commercially prepared, toasted has 3.3 times more Omega 3, 2.3 times more Omega 6 and 1.5 times more Sugars than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 2.2 times more Fiber than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Toasted Rye Bread offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per one pound.