Comparing Nutrients in 7 ounces Rye Bread VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Rye Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	17.7% 514kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	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	73.7% 96g	81% 105g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	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	30.3% 11.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	30% 17g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Rye 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	71.8% 0.86mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	54.6% 218μg	51% 204μg	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	0.88% 0.79mg	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	4.37% 0.65mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	14.5% 145mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	45% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	2.53% 101μg	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	70.2% 5.6mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	35.4% 248mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	111% 61.3μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	79.8% 1197mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	2% 74g	1.66% 61.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rye Bread vs Toasted Rye Bread:

• Rye Bread has 1.4 times more Vitamin B5 than Toasted Rye Bread.
• Both Rye Bread and Toasted Rye Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 7 oz.
• Both Rye Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rye Bread vs Toasted Rye Bread:

• Rye Bread has 1.2 times more Water than Toasted Rye Bread.
• Both Rye Bread and Toasted Rye Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Rye Bread and Toasted Rye Bread have similar amounts of macro-nutrients per 7 oz
• Both Rye Bread and Toasted Rye Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Rye Bread as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.