Comparing Nutrients in 7 ounces White Reduced-calorie Bread VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	White Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	14% 411kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	9.48% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	81% 105g	130g per day for Men 19-50 years
Sugars	13% 9.45g	11.6% 8.4g	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	50.7% 19.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	31% 17.3g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie 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	68% 0.81mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	11.3% 0.15mg	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	47% 189μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	0.44% 0.4mg	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	2.5% 0.38mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	18.7% 187mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	45% 0.4mg	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	79% 6.33mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	78% 1.8mg	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	34.3% 240mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	63.4% 951mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	2.3% 85g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: White Reduced-calorie Bread VS Toasted Rye Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of White Reduced-calorie Bread versus 7 oz of Toasted Rye Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Reduced-calorie Bread vs Toasted Rye Bread:

• 7 ounces of White Reduced-calorie Bread have 1.5 times more Vitamin B5 and more Vitamin B12 than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 1.8 times more Vitamin B6 and 1.9 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Rye Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin E
• 7 ounces of Toasted Rye Bread have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for White Reduced-calorie Bread vs Toasted Rye Bread:

• 7 ounces of White Reduced-calorie Bread have 1.6 times more Copper than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 1.9 times more Magnesium, 2.3 times more Manganese, 2.4 times more Potassium, 1.6 times more Selenium and 1.4 times more Sodium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Rye Bread contain similar levels of Calcium, Iron, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Reduced-calorie Bread have 1.5 times more Fiber than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 1.4 times more Energy, 1.4 times more Fat, 1.3 times more Saturated Fat, 2.4 times more Omega 3 and 1.5 times more Omega 6 than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Rye Bread offer comparable quantities of Carbohydrate, Sugars and Protein per seven ounces.
• 7 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3