Comparing Nutrients in 500 calories Rye Bread VS Bread, white, commercially prepared, toasted

Weight per 500 calories

• Rye Bread: 193g
• Bread, white, commercially prepared, toasted: 172g

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

Discover which food has more nutrients per 500 calories - Rye Bread or Bread, white, commercially prepared, toasted?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Rye Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.57% 6.37g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	3.78% 1.2g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	7.24% 0.12g	23.7% 0.38g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.59% 1.72mg	290mg per day for Men 19-50 years
Carbohydrate	71.7% 93g	72.3% 94g	130g per day for Men 19-50 years
Sugars	10.3% 7.43g	14.7% 10.7g	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	13% 5g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Bread, white, commercially prepared, toasted	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	59.6% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.35mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	8.36% 0.11mg	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% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.44% 0.034μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.86% 0.77mg	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	4.25% 0.64mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	4.9% 5.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	14% 141mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	26.4% 0.24mg	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	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.2mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	31.6% 0.73mg	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	25.4% 178mg	700mg per day for Men 19-50 years
Potassium	9.43% 320mg	6.64% 226mg	3400mg per day for Men 19-50 years
Selenium	108% 59.7μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	77.6% 1164mg	61.7% 926mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	1.95% 72g	1.4% 52.4g	3700g per day for Men 19-50 years

Rye Bread VS Bread, White, Commercially Prepared, Toasted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rye Bread or Bread, white, commercially prepared, toasted?

Lets compare vitamin content per 500 calories of Rye Bread vs Bread, white, commercially prepared, toasted:

• 500 calories of Rye Bread have 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Bread, white, commercially prepared, toasted.
• Both Rye Bread and Bread, white, commercially prepared, toasted provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Rye Bread as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Rye Bread vs Bread, white, commercially prepared, toasted:

• 500 calories of Rye Bread have 1.5 times more Copper, 1.7 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Sodium and 1.9 times more Zinc than Bread, white, commercially prepared, toasted.
• While 500 kcal of Bread, white, commercially prepared, toasted contain 1.5 times more Calcium than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared, toasted contain similar levels of Iron and Selenium per 500 calories.
• Both Rye Bread as well as Bread, white, commercially prepared, toasted lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rye Bread have 2.2 times more Fiber than Bread, white, commercially prepared, toasted.
• While 500 kcal of Bread, white, commercially prepared, toasted contain 3.3 times more Omega 3, 2.3 times more Omega 6 and 1.4 times more Sugars than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared, toasted offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Rye Bread provide inadequate amounts of Omega 3 and Omega 6