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

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	15% 434kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	5.95% 5.77g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	55.8% 72.5g	58% 75.3g	130g per day for Men 19-50 years
Sugars	11.3% 8.18g	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	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	28% 10.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	41% 23g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared 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	44.4% 0.53mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.8% 8.12mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	18.4% 73.7μg	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	5.95% 0.89mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	18.4% 184mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	52.4% 4.2mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	61.4% 429mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	53.4% 801mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	1.2% 44g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Toasted Commercially Prepared 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 Toasted Commercially Prepared Whole-wheat Bread vs Toasted Rye Bread:

• 5 ounces of Toasted Commercially Prepared Whole-wheat Bread have 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin E and 6.9 times more Vitamin K than Toasted Rye Bread.
• While 5 oz of Toasted Rye Bread contain 2 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Toasted Rye Bread provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Toasted Rye Bread have insufficient amounts of Vitamin K
• Both Toasted 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 Toasted Commercially Prepared Whole-wheat Bread vs Toasted Rye Bread:

• 5 ounces of Toasted Commercially Prepared Whole-wheat Bread have 1.6 times more Calcium, 3.3 times more Copper, 2.3 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Toasted Rye Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Toasted Rye Bread contain similar levels of Iron and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Commercially Prepared Whole-wheat Bread have 1.3 times more Saturated Fat, 1.4 times more Sugars and 1.7 times more Protein than Toasted Rye Bread.
• While 5 oz of Toasted Rye Bread contain 2.1 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Toasted Rye Bread offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Fiber per five ounces.
• 5 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3