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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Toasted Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	32.3% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	4.58% 0.06mg	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	36.5% 146μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	0.79% 0.71mg	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	3.5% 0.52mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 5 ounces of Toasted Rye Bread have 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.
• While 5 oz of White Reduced-calorie Bread contain 1.6 times more Copper than Toasted Rye Bread.
• Both Toasted Rye Bread and White Reduced-calorie Bread contain similar levels of Calcium, Iron, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Rye Bread have 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.
• While 5 oz of White Reduced-calorie Bread contain 1.5 times more Fiber than Toasted Rye Bread.
• Both Toasted Rye Bread and White Reduced-calorie 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