Comparing Nutrients in 500 calories Bread, white, commercially prepared (includes soft bread crumbs) VS Toasted Rye Bread

Weight per 500 calories

• Bread, white, commercially prepared (includes soft bread crumbs): 188g
• Toasted Rye Bread: 176g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.45% 6.26g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	19.5% 0.31g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	15.8% 2.68g	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	71.5% 93g	72% 93g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	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	6.3% 4.57g	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.08g	29.7% 11.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	29.6% 16.5g	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	83.5% 1mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 9mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	52% 209μg	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% 0mg	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	2.76% 0.41mg	4.34% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.31% 0.38μg	1.9% 2.3μg	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	27% 271mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	2.3% 92μg	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	85% 6.8mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.2mg	18% 75.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	26.3% 184mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	9.48% 322mg	3400mg per day for Men 19-50 years
Selenium	75% 41.4μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	61.4% 921mg	78% 1169mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.85% 68.5g	1.48% 54.6g	3700g per day for Men 19-50 years

Bread, White, Commercially Prepared (includes Soft Bread Crumbs) VS Toasted Rye Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bread, white, commercially prepared (includes soft bread crumbs) or Toasted Rye Bread?

Lets compare vitamin content per 500 calories of Bread, white, commercially prepared (includes soft bread crumbs) vs Toasted Rye Bread:

• 500 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 500 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 500 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 500 calories.

Comparing minerals per 500 calories for Bread, white, commercially prepared (includes soft bread crumbs) vs Toasted Rye Bread:

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Toasted Rye Bread provide inadequate amounts of Omega 3 and Omega 6