Comparing Nutrients in 5 ounces Toasted Rye Bread VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Toasted Rye Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	14% 403kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	19.5% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.77% 1.15g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	59.4% 77.3g	130g per day for Men 19-50 years
Sugars	8.27% 6g	12% 8.8g	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	11% 4.1g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Bread, white, commercially prepared, toasted	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	34.8% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	6.87% 0.089mg	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	37% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	3.5% 0.52mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	11.3% 113mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	21.7% 0.2mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	26% 0.6mg	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	28% 196mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	50.7% 761mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rye Bread VS Bread, white, commercially prepared, toasted per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Rye Bread versus 5 oz of Bread, white, commercially prepared, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Rye Bread vs Bread, white, commercially prepared, toasted:

• 5 ounces of Toasted Rye Bread have 1.5 times more Vitamin E than Bread, white, commercially prepared, toasted.
• While 5 oz of Bread, white, commercially prepared, toasted contain 2.6 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Bread, white, commercially prepared, toasted provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Toasted Rye Bread have insufficient amounts of Vitamin K
• 5 ounces of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin E
• Both Toasted Rye Bread as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Rye Bread vs Bread, white, commercially prepared, toasted:

• 5 ounces of Toasted Rye Bread have 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.2 times more Sodium and 1.8 times more Zinc than Bread, white, commercially prepared, toasted.
• While 5 oz of Bread, white, commercially prepared, toasted contain 1.5 times more Calcium than Toasted Rye Bread.
• Both Toasted Rye Bread and Bread, white, commercially prepared, toasted contain similar levels of Iron and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Rye Bread have 2.2 times more Fiber than Bread, white, commercially prepared, toasted.
• While 5 oz of Bread, white, commercially prepared, toasted contain 3.3 times more Omega 3, 2.3 times more Omega 6 and 1.5 times more Sugars than Toasted Rye Bread.
• Both Toasted Rye Bread and Bread, white, commercially prepared, toasted offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per five ounces.