Comparing Nutrients in 7 ounces Rye Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	17.7% 514kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	16.6% 2.83g	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	75.4% 98g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	15.5% 11.3g	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	6.65% 4.82g	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	% 3.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	14% 5.36g	38g per day for Men 19-50 years
Protein	30% 17g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	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	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	13.3% 0.17mg	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	55% 220μg	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% 0mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	14.5% 145mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	22.3% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	2.53% 101μg	2.43% 97μg	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	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	46.2% 1.06mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	111% 61.3μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	79.8% 1197mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	2% 74g	1.95% 72.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Bread, white, commercially prepared (includes soft bread crumbs) per 7 oz

Compare the macro and micronutrient content in 7 oz of Rye Bread versus 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 7 ounces of Rye Bread have 1.4 times more Vitamin B2 and 1.5 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• While 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 1.3 times more Vitamin B3 than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin E
• Both Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 7 ounces of Rye Bread have 1.8 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium, 1.2 times more Sodium and 1.5 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• While 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 2 times more Calcium and 1.3 times more Iron than Rye Bread.
• Both Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rye Bread have 2.1 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• While 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 2.8 times more Omega 3, 1.9 times more Omega 6 and 1.5 times more Sugars than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.