Comparing Nutrients in 300 calories Bread, white, commercially prepared (includes soft bread crumbs) VS Toasted Rye Bread

Weight per 300 calories

• Bread, white, commercially prepared (includes soft bread crumbs): 113g
• Toasted Rye Bread: 106g

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

Discover which food has more nutrients per 300 calories - Bread, white, commercially prepared (includes soft bread crumbs) or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.76g	3.92% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	4.36% 0.07g	1.6g per day for Men 19-50 years
Omega 6	9.45% 1.6g	5.05% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	43% 56g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	6.16% 4.47g	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	3.8% 2.74g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8% 3.05g	17.8% 6.76g	38g per day for Men 19-50 years
Protein	18% 10g	17.7% 9.93g	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	50% 0.6mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	6% 0.078mg	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	31.3% 125μg	27.2% 109μg	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	0.23% 0.21mg	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	1.65% 0.25mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	1.14% 1.37μg	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	16.2% 162mg	8.45% 84.5mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	1.38% 55μg	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	51% 4.07mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	6.18% 26mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	41.6% 0.96mg	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	15.8% 111mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	5.7% 193mg	3400mg per day for Men 19-50 years
Selenium	45% 25μg	65.3% 36μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	46.8% 701mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.83mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.89% 32.7g	3700g per day for Men 19-50 years

Bread, White, Commercially Prepared (includes Soft Bread Crumbs) VS Toasted Rye Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bread, white, commercially prepared (includes soft bread crumbs) or Toasted Rye Bread?

Lets compare vitamin content per 300 calories of Bread, white, commercially prepared (includes soft bread crumbs) vs Toasted Rye Bread:

• 300 calories of Bread, white, commercially prepared (includes soft bread crumbs) have 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Toasted Rye Bread.
• While 300 kcal of Toasted Rye Bread contain 1.3 times more Vitamin B2 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 B9 per 300 calories.
• 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, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Bread, white, commercially prepared (includes soft bread crumbs) vs Toasted Rye Bread:

• 300 calories of Bread, white, commercially prepared (includes soft bread crumbs) have 1.9 times more Calcium and 1.2 times more Iron than Toasted Rye Bread.
• While 300 kcal of Toasted Rye Bread contain 1.9 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Toasted Rye Bread lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bread, white, commercially prepared (includes soft bread crumbs) have 2.7 times more Omega 3, 1.9 times more Omega 6 and 1.4 times more Sugars than Toasted Rye Bread.
• While 300 kcal of Toasted Rye Bread contain 2.2 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, Carbohydrate and Protein per 300 calories.
• 300 calories of Toasted Rye Bread provide inadequate amounts of Omega 3 and Omega 6