Comparing Nutrients in 500 calories Bread VS Toasted Rye Bread

Weight per 500 calories

• Bread: 183g
• 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 - Bread or Toasted Rye Bread?

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.52% 8.27g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	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	66.7% 86.8g	72% 93g	130g per day for Men 19-50 years
Sugars	14.4% 10.5g	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	5.86% 4.25g	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	% 3.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19.2% 7.3g	29.7% 11.3g	38g per day for Men 19-50 years
Protein	34.8% 19.5g	29.6% 16.5g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10.2mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	38.8% 155μg	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	0.41% 0.36mg	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	2.3% 0.35mg	4.34% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.45% 8.94μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	23% 228mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	40% 0.36mg	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	82% 6.57mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	18% 75.7mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	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	33.6% 235mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	7.57% 257mg	9.48% 322mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	57.5% 863mg	78% 1169mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.74% 64.3g	1.48% 54.6g	3700g per day for Men 19-50 years

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

• Wheat Bread has 1.5 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.9 times more Vitamin K than Toasted Rye Bread.
• While Toasted Rye Bread contains 1.3 times more Vitamin B2 than Wheat Bread.
• Both Wheat Bread and Toasted Rye Bread have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Wheat Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

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

• Wheat Bread has 1.6 times more Calcium and 1.2 times more Iron than Toasted Rye Bread.
• While Toasted Rye Bread contains 1.3 times more Copper, 1.3 times more Potassium and 1.4 times more Sodium than Wheat Bread.
• Both Wheat Bread and Toasted Rye Bread have similar amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Wheat Bread has 1.3 times more Fat, 2.5 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Sugars than Toasted Rye Bread.
• While Toasted Rye Bread contains 1.5 times more Fiber than Wheat Bread.
• Both Wheat Bread and Toasted Rye Bread have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Wheat Bread as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.