Comparing Nutrients in 5 ounces Rye Bread VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Rye Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	12.7% 367kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	4.82% 4.68g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	5.9% 1g	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	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	7.53% 5.46g	11.3% 8.18g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	21.5% 12g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Toasted Commercially Prepared 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	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.5% 0.47mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	50.8% 8.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	26% 0.34mg	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	18.4% 73.7μg	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	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	10.3% 103mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	106% 0.95mg	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	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	157% 3.6mg	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	25.3% 177mg	61.4% 429mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	57% 855mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	1.43% 53g	0.93% 34.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Toasted Commercially Prepared Whole-wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Rye Bread versus 5 oz of Toasted Commercially Prepared 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 Toasted Commercially Prepared Whole-wheat Bread:

• 5 ounces of Rye Bread have 2.1 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• While 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 1.9 times more Vitamin E and 7.5 times more Vitamin K than Rye Bread.
• Both Rye Bread and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Rye Bread have insufficient amounts of Vitamin K
• Both Rye Bread as well as Toasted 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 Toasted Commercially Prepared Whole-wheat Bread:

• 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.8 times more Calcium, 3.6 times more Copper, 2.5 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 1.7 times more Selenium and 1.9 times more Zinc than Rye Bread.
• Both Rye Bread and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Iron and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rye Bread have 1.9 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• While 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.5 times more Saturated Fat, 1.5 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Rye Bread.
• Both Rye Bread and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per five ounces.
• 5 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3