Comparing Nutrients in 5 ounces Bread VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	13.4% 388kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.42g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	6.77% 1.15g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	11.2% 8.12g	8.27% 6g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	27% 15g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Bread	Toasted 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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.07% 0.1mg	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	36.5% 146μg	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	0.31% 0.28mg	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	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	17.7% 177mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	32% 0.29mg	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	63.8% 5.1mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	63.2% 1.45mg	55.8% 1.3mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.2% 44g	3700g per day for Men 19-50 years

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

• Wheat Bread has 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.8 times more Vitamin K than Toasted Rye Bread.
• While Toasted Rye Bread contains 1.3 times more Vitamin B2 and 1.9 times more Vitamin E than Wheat Bread.
• Both Wheat Bread and Toasted Rye Bread have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Wheat Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Bread vs Toasted Rye Bread:

• Wheat Bread has 1.6 times more Calcium than Toasted Rye Bread.
• While Toasted Rye Bread contains 1.4 times more Copper, 1.3 times more Potassium and 1.4 times more Sodium than Wheat Bread.
• Both Wheat Bread and Toasted Rye Bread have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Wheat Bread has 1.3 times more Fat, 2.4 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Sugars than Toasted Rye Bread.
• While Toasted Rye Bread contains 1.6 times more Fiber than Wheat Bread.
• Both Wheat Bread and Toasted Rye Bread have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 5 oz.
• Both Wheat Bread as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.