Comparing Nutrients in 5 ounces Rye Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	12.7% 367kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	4.82% 4.68g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	12% 2g	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	54% 70g	130g per day for Men 19-50 years
Sugars	7.53% 5.46g	11% 8.04g	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	4.75% 3.44g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.6% 8.22g	10% 3.83g	38g per day for Men 19-50 years
Protein	21.5% 12g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.5% 0.47mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	42.3% 6.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	9.5% 0.12mg	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	39.3% 157μg	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% 0mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	10.3% 103mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 72.3μg	1.73% 69.3μg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	33% 0.76mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	56.7% 31μg	55μg per day for Men 19-50 years
Sodium	57% 855mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	1.43% 53g	1.4% 51.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Bread, white, commercially prepared (includes soft bread crumbs) per 5 oz

Compare the macro and micronutrient content in 5 oz of Rye Bread versus 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 5 ounces of Rye Bread have 1.4 times more Vitamin B2 and 1.5 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• While 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 1.3 times more Vitamin B3 than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin E
• Both Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 5 ounces of Rye Bread have 1.8 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium, 1.2 times more Sodium and 1.5 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• While 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 2 times more Calcium and 1.3 times more Iron than Rye Bread.
• Both Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rye Bread have 2.1 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• While 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 2.8 times more Omega 3, 1.9 times more Omega 6 and 1.5 times more Sugars than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.