Comparing Nutrients in 7 ounces Rye Bread VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	17.7% 514kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	17% 2.87g	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	65% 84.8g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	30% 17g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Commercial Whole-wheat 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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	33% 0.43mg	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	21% 83.3μg	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	14.5% 145mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	50% 0.45mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	111% 61.3μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	79.8% 1197mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2% 74g	2.1% 77.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Commercial Whole-wheat Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Rye Bread versus 7 oz of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rye Bread vs Commercial Whole-wheat Bread:

• 7 ounces of Rye Bread have 2 times more Vitamin B2 and 2.6 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 7 oz of Commercially Prepared Whole-wheat Bread contain 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 8.1 times more Vitamin E and 6.5 times more Vitamin K than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Rye Bread have insufficient amounts of Vitamin K
• Both Rye Bread as well as Commercially Prepared Whole-wheat Bread 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 Commercial Whole-wheat Bread:

• 7 ounces of Rye Bread have 1.2 times more Selenium and 1.3 times more Sodium than Commercial Whole-wheat Bread.
• While 7 oz of Commercially Prepared Whole-wheat Bread contain 2.2 times more Calcium, 1.9 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Commercially Prepared Whole-wheat Bread contain 2.3 times more Omega 3, 2 times more Omega 6 and 1.5 times more Protein than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Fiber per seven ounces.