Comparing Nutrients in 5 ounces Rye Bread VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Rye Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	12.7% 367kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	4.82% 4.68g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	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	52.7% 68.5g	58% 75.3g	130g per day for Men 19-50 years
Sugars	7.53% 5.46g	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	21.6% 8.22g	24% 9.07g	38g per day for Men 19-50 years
Protein	21.5% 12g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Rye 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	51.3% 0.62mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.5% 0.47mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	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	39% 156μg	36.5% 146μg	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	0.63% 0.57mg	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	3.1% 0.47mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	10.3% 103mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 72.3μg	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	50% 4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	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	25.3% 177mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	57% 855mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	1.43% 53g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rye Bread vs Toasted Rye Bread:

• Rye Bread has 1.4 times more Vitamin B5 than Toasted Rye Bread.
• Both Rye Bread and Toasted Rye Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 5 oz.
• Both Rye Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rye Bread vs Toasted Rye Bread:

• Rye Bread has 1.2 times more Water than Toasted Rye Bread.
• Both Rye Bread and Toasted Rye Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Rye Bread and Toasted Rye Bread have similar amounts of macro-nutrients per 5 oz
• Both Rye Bread and Toasted Rye Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Rye Bread as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.