Comparing Nutrients in 7 ounces Rye Bread VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Rye Bread	Toasted Bread	Recommended Dietary Allowance
Energy	17.7% 514kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	8.74% 8.47g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	18.2% 3.1g	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	85% 111g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	17.6% 12.7g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	30% 17g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Toasted 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	72.6% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	23.4% 0.3mg	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	42.7% 171μg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Bread	Recommended Dietary Allowance
Calcium	14.5% 145mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	43.7% 0.39mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	119% 2.73mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	111% 61.3μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	79.8% 1197mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	2% 74g	1.3% 48g	3700g per day for Men 19-50 years

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

• Rye Bread has 1.3 times more Vitamin B9 and 1.4 times more Vitamin E than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.6 times more Vitamin B3, 2 times more Vitamin B6 and 4.8 times more Vitamin K than Rye Bread.
• Both Rye Bread and Toasted Wheat Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 7 oz.
• Both Rye Bread as well as Toasted Wheat 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 Bread:

• Rye Bread has 1.5 times more Water than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 2.3 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Rye Bread.
• Both Rye Bread and Toasted Wheat Bread have similar amounts of Copper, Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rye Bread has 1.2 times more Fiber than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.3 times more Fat, 1.6 times more Saturated Fat, 2.7 times more Omega 3, 2.1 times more Omega 6, 1.7 times more Sugars and 1.5 times more Protein than Rye Bread.
• Both Rye Bread and Toasted Wheat Bread have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Rye Bread as well as Toasted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.