Comparing Nutrients in 500 calories Rye Bread VS Toasted Rye Bread

Weight per 500 calories

• Rye Bread: 193g
• Toasted Rye Bread: 176g

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

Which food has more nutrients per 500 calories - Rye Bread or Toasted Rye Bread?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Rye Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.57% 6.37g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	3.78% 1.2g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	7.24% 0.12g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.7% 93g	72% 93g	130g per day for Men 19-50 years
Sugars	10.3% 7.43g	10.3% 7.45g	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	29.5% 11g	29.7% 11.3g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	29.6% 16.5g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	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	70% 0.84mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.35mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	10% 0.13mg	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	53% 212μg	45.3% 181μg	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	0.86% 0.77mg	0.39% 0.35mg	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	4.25% 0.64mg	4.34% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	14% 141mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	2.46% 98μg	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	68.3% 5.46mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.2mg	18% 75.7mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	69.3% 1.6mg	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	34.5% 241mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	9.43% 320mg	9.48% 322mg	3400mg per day for Men 19-50 years
Selenium	108% 59.7μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	77.6% 1164mg	78% 1169mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.95% 72g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rye Bread vs Toasted Rye Bread:

• Rye Bread has 1.2 times more Vitamin B1 and 1.5 times more Vitamin B5 than Toasted Rye Bread.
• Both Rye Bread and Toasted Rye Bread have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Rye Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rye Bread vs Toasted Rye Bread:

Both Rye Bread and Toasted Rye Bread have similar amounts of minerals per 500 kcal
• Both Rye Bread and Toasted Rye Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Rye Bread and Toasted Rye Bread have similar amounts of macro-nutrients per 500 kcal
• Both Rye Bread and Toasted Rye Bread have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Rye Bread as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.