Comparing Nutrients in 300 calories Toasted Rye Bread VS Commercial Whole-wheat Bread

Weight per 300 calories

• Toasted Rye Bread: 106g
• Commercial Whole-wheat Bread: 119g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Toasted Rye Bread or Commercial Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Toasted Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.92% 3.8g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	4.36% 0.07g	10.3% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.05% 0.86g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	39% 51g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	7.13% 5.17g	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	3.63% 2.63g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.036g	g per day for Men 19-50 years
Fiber	17.8% 6.76g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Commercial 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	33.6% 0.4mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	19.7% 0.26mg	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	27.2% 109μg	12.5% 50μg	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	0.23% 0.21mg	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	2.6% 0.39mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.37μg	7.74% 9.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	8.45% 84.5mg	19% 192mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	30% 0.27mg	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	41% 3.27mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	113% 2.6mg	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	21% 146mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	65.3% 36μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	46.8% 701mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.89% 32.7g	1.26% 46.4g	3700g per day for Men 19-50 years

Toasted Rye Bread VS Commercial Whole-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Rye Bread or Commercial Whole-wheat Bread?

Lets compare vitamin content per 300 calories of Toasted Rye Bread vs Commercial Whole-wheat Bread:

• 300 calories of Toasted Rye Bread have 1.8 times more Vitamin B2 and 2.2 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 300 kcal of Commercially Prepared Whole-wheat Bread contain 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3.3 times more Vitamin B6, 8.1 times more Vitamin E and 6.8 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Toasted Rye Bread have insufficient amounts of Vitamin E and Vitamin K
• Both Toasted Rye Bread as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Rye Bread vs Commercial Whole-wheat Bread:

• 300 calories of Toasted Rye Bread have 1.3 times more Sodium than Commercial Whole-wheat Bread.
• While 300 kcal of Commercially Prepared Whole-wheat Bread contain 2.3 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Commercial Whole-wheat Bread contain similar levels of Iron and Selenium per 300 calories.
• 300 calories of Toasted Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Commercially Prepared Whole-wheat Bread contain 2.4 times more Omega 3, 2 times more Omega 6 and 1.5 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Commercial Whole-wheat Bread offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.
• 300 calories of Toasted Rye Bread provide inadequate amounts of Omega 3 and Omega 6