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

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Commercial Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	12.3% 357kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	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	46.6% 60.5g	58% 75.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	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	4.32% 3.13g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.043g	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	24% 9.07g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	46.5% 0.56mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	15% 59.5μg	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% 0mg	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	25% 3.77mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	23% 228mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	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	43.8% 3.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	43% 301mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	66.2% 36.4μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	1.5% 55.3g	1.2% 44g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Commercial Whole-wheat Bread vs Toasted Rye Bread:

• 5 ounces of Commercial Whole-wheat Bread have 2.1 times more Vitamin B5, 2.9 times more Vitamin B6, 7.2 times more Vitamin E and 6 times more Vitamin K than Toasted Rye Bread.
• While 5 oz of Toasted Rye Bread contain 2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Toasted Rye Bread have insufficient amounts of Vitamin K
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Commercial Whole-wheat Bread vs Toasted Rye Bread:

• 5 ounces of Commercial Whole-wheat Bread have 2 times more Calcium, 1.7 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Toasted Rye Bread.
• While 5 oz of Toasted Rye Bread contain 1.3 times more Iron, 1.3 times more Selenium and 1.5 times more Sodium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Commercial Whole-wheat Bread have 2.1 times more Omega 3, 1.8 times more Omega 6 and 1.3 times more Protein than Toasted Rye Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per five ounces.