Comparing Nutrients in 5 ounces Rye Bread VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	12.7% 367kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	4.82% 4.68g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	12% 2.05g	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	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	7.53% 5.46g	8.5% 6.15g	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	4.32% 3.13g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.043g	g per day for Men 19-50 years
Fiber	21.6% 8.22g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	21.5% 12g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Commercial Whole-wheat 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	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.5% 0.47mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	23.4% 0.3mg	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	15% 59.5μg	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	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	10.3% 103mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	35.8% 0.32mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	134% 3.1mg	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	43% 301mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	66.2% 36.4μg	55μg per day for Men 19-50 years
Sodium	57% 855mg	43% 645mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	1.43% 53g	1.5% 55.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Commercial Whole-wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Rye Bread versus 5 oz of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rye Bread vs Commercial Whole-wheat Bread:

• 5 ounces of Rye Bread have 2 times more Vitamin B2 and 2.6 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 5 oz of Commercially Prepared Whole-wheat Bread contain 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 8.1 times more Vitamin E and 6.5 times more Vitamin K than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Rye Bread have insufficient amounts of Vitamin K
• Both Rye Bread as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rye Bread vs Commercial Whole-wheat Bread:

• 5 ounces of Rye Bread have 1.2 times more Selenium and 1.3 times more Sodium than Commercial Whole-wheat Bread.
• While 5 oz of Commercially Prepared Whole-wheat Bread contain 2.2 times more Calcium, 1.9 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Commercially Prepared Whole-wheat Bread contain 2.3 times more Omega 3, 2 times more Omega 6 and 1.5 times more Protein than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Fiber per five ounces.