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

Weight per 300 calories

• Toasted Rye Bread: 106g
• Toasted Commercially Prepared Whole-wheat Bread: 98g

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 Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Toasted Rye Bread	Toasted Commercially Prepared 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	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	2.82% 0.9g	32g per day for Men 19-50 years
Omega 3	4.36% 0.07g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.05% 0.86g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	38.6% 50g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	7.8% 5.66g	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	17.8% 6.76g	19.3% 7.35g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Toasted Commercially Prepared 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	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	18% 0.23mg	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	12.7% 51μg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.37μg	7.35% 8.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	8.45% 84.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	73% 0.66mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	108% 2.5mg	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	42.4% 297mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	65.3% 36μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	46.8% 701mg	37% 554mg	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	0.64% 23.8g	3700g per day for Men 19-50 years

Toasted Rye Bread VS Toasted Commercially Prepared Whole-wheat Bread Nutrients Per 300 Kcal

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

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

• 300 calories of Toasted Rye Bread have 1.3 times more Vitamin B2 and 2.1 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6 and 6.4 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Toasted Rye Bread have insufficient amounts of Vitamin K
• Both Toasted Rye Bread as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Toasted Rye Bread have 1.3 times more Sodium than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 1.5 times more Calcium, 3 times more Copper, 2.1 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium and 1.6 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Iron per 300 calories.
• 300 calories of Toasted Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 1.3 times more Sugars and 1.6 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Toasted Rye Bread as well as Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.