Comparing Nutrients in 7 ounces Rye Bread VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Rye Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	17.7% 514kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	4.74% 1.5g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	83% 108g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	17% 12.3g	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	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	15% 5.75g	38g per day for Men 19-50 years
Protein	30% 17g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Bread, white, commercially prepared, toasted	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	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	51.4% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	9.6% 0.13mg	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	51.6% 206μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	14.5% 145mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	30.4% 0.27mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	36.3% 0.84mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	111% 61.3μg	112% 61.5μg	55μg per day for Men 19-50 years
Sodium	79.8% 1197mg	71% 1066mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	2% 74g	1.63% 60.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Bread, white, commercially prepared, toasted per 7 oz

Compare the macro and micronutrient content in 7 oz of Rye Bread versus 7 oz of Bread, white, commercially prepared, toasted 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, toasted:

• 7 ounces of Rye Bread have 1.6 times more Vitamin B5 and 1.4 times more Vitamin E than Bread, white, commercially prepared, toasted.
• While 7 oz of Bread, white, commercially prepared, toasted contain 2.8 times more Vitamin K than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared, toasted provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Rye Bread have insufficient amounts of Vitamin K
• 7 ounces of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin E
• Both Rye Bread as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rye Bread vs Bread, white, commercially prepared, toasted:

• 7 ounces of Rye Bread have 1.3 times more Copper, 1.5 times more Magnesium, 2 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Bread, white, commercially prepared, toasted.
• While 7 oz of Bread, white, commercially prepared, toasted contain 1.6 times more Calcium than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared, toasted contain similar levels of Iron, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rye Bread have 2 times more Fiber than Bread, white, commercially prepared, toasted.
• While 7 oz of Bread, white, commercially prepared, toasted contain 3.7 times more Omega 3, 2.5 times more Omega 6 and 1.6 times more Sugars than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared, toasted offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.