Comparing Nutrients in 500 calories Commercial Whole-wheat Bread VS Toasted Rye Bread

Weight per 500 calories

• Commercial Whole-wheat Bread: 198g
• 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 - Commercial Whole-wheat Bread or Toasted Rye Bread?

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Commercial Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.94g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	17.2% 0.28g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	65% 84.7g	72% 93g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	29.7% 11.3g	38g per day for Men 19-50 years
Protein	44% 24.7g	29.6% 16.5g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	65% 0.78mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	21% 83.3μg	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	35% 5.28mg	4.34% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	32% 319mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	61.3% 4.9mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	18% 75.7mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	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	60% 421mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	9.48% 322mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	78% 1169mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	1.48% 54.6g	3700g per day for Men 19-50 years

Commercial Whole-wheat Bread VS Toasted Rye Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Commercial Whole-wheat Bread or Toasted Rye Bread?

Lets compare vitamin content per 500 calories of Commercial Whole-wheat Bread vs Toasted Rye Bread:

• 500 calories of Commercial Whole-wheat Bread have 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3.3 times more Vitamin B6, 8.1 times more Vitamin E and 6.8 times more Vitamin K than Toasted Rye Bread.
• While 500 kcal of Toasted Rye Bread contain 1.8 times more Vitamin B2 and 2.2 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Toasted Rye Bread have insufficient amounts of Vitamin E and Vitamin K
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Commercial Whole-wheat Bread vs Toasted Rye Bread:

• 500 calories of Commercial Whole-wheat Bread have 2.3 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Toasted Rye Bread.
• While 500 kcal of Toasted Rye Bread contain 1.3 times more Sodium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread contain similar levels of Iron and Selenium per 500 calories.
• 500 calories of Toasted Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Commercial Whole-wheat Bread have 2.4 times more Omega 3, 2 times more Omega 6 and 1.5 times more Protein than Toasted Rye Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• 500 calories of Toasted Rye Bread provide inadequate amounts of Omega 3 and Omega 6