Comparing Nutrients in 5 ounces White Reduced-calorie Bread VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	White Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	10% 293kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	6.77% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	58% 75.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	8.27% 6g	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	36% 13.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	22% 12.3g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie 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	48.4% 0.58mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.16mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	8.07% 0.1mg	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	33.7% 135μg	36.5% 146μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	0.31% 0.28mg	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	1.8% 0.27mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	13.3% 133mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	32% 0.29mg	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	56.5% 4.52mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	55.8% 1.3mg	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	24.5% 172mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	45.3% 679mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	1.64% 61g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: White Reduced-calorie Bread VS Toasted Rye Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of White Reduced-calorie Bread versus 5 oz of Toasted Rye Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of White Reduced-calorie Bread vs Toasted Rye Bread:

• 5 ounces of White Reduced-calorie Bread have 1.5 times more Vitamin B5 and more Vitamin B12 than Toasted Rye Bread.
• While 5 oz of Toasted Rye Bread contain 1.8 times more Vitamin B6 and 1.9 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Rye Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin E
• 5 ounces of Toasted Rye Bread have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for White Reduced-calorie Bread vs Toasted Rye Bread:

• 5 ounces of White Reduced-calorie Bread have 1.6 times more Copper than Toasted Rye Bread.
• While 5 oz of Toasted Rye Bread contain 1.9 times more Magnesium, 2.3 times more Manganese, 2.4 times more Potassium, 1.6 times more Selenium and 1.4 times more Sodium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Rye Bread contain similar levels of Calcium, Iron, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Reduced-calorie Bread have 1.5 times more Fiber than Toasted Rye Bread.
• While 5 oz of Toasted Rye Bread contain 1.4 times more Energy, 1.4 times more Fat, 1.3 times more Saturated Fat, 2.4 times more Omega 3 and 1.5 times more Omega 6 than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Rye Bread offer comparable quantities of Carbohydrate, Sugars and Protein per five ounces.
• 5 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3