Comparing Nutrients in 5 ounces Bread VS Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Rye Bread	13%	12%	75%

Macro Nutrients

	Bread	Rye Bread	Recommended Dietary Allowance
Energy	13.4% 388kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.42g	4.82% 4.68g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	6.16% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	11.2% 8.12g	7.53% 5.46g	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	4.56% 3.3g	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	% 2.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	27% 15g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Bread	Rye Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.5% 0.58mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.18% 0.11mg	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	30% 120μg	39% 156μg	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	0.31% 0.28mg	0.63% 0.57mg	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	1.8% 0.27mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Rye Bread	Recommended Dietary Allowance
Calcium	17.7% 177mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	29.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 72.3μg	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	63.8% 5.1mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	63.2% 1.45mg	50.8% 1.17mg	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	26% 183mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	79.6% 43.8μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	57% 855mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS Rye Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Bread vs Rye Bread:

• 5 ounces of Bread have 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.1 times more Vitamin K than Rye Bread.
• While 5 oz of Rye Bread contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.7 times more Vitamin E than Wheat Bread.
• Both Bread and Rye Bread provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Bread have insufficient amounts of Vitamin E
• 5 ounces of Rye Bread have insufficient amounts of Vitamin K
• Both Wheat Bread as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bread vs Rye Bread:

• 5 ounces of Bread have 1.7 times more Calcium, 1.3 times more Iron and 1.2 times more Manganese than Rye Bread.
• While 5 oz of Rye Bread contain 1.3 times more Copper and 1.3 times more Sodium than Wheat Bread.
• Both Bread and Rye Bread contain similar levels of Magnesium, Phosphorus, Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread have 1.4 times more Fat, 2.7 times more Omega 3, 2 times more Omega 6, 1.5 times more Sugars and 1.3 times more Protein than Rye Bread.
• While 5 oz of Rye Bread contain 1.5 times more Fiber than Wheat Bread.
• Both Bread and Rye Bread offer comparable quantities of Energy and Carbohydrate per five ounces.