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

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Toasted Rye Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	19.4% 564kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	4.74% 1.5g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	9.48% 1.6g	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	81% 105g	83% 108g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	33.4% 12.7g	15% 5.75g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	63% 0.76mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	51.4% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 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	51% 204μg	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	0.44% 0.4mg	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	4.9% 0.73mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	16% 159mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	77% 6.15mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	39% 274mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	112% 61.5μg	55μg per day for Men 19-50 years
Sodium	88% 1318mg	71% 1066mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	1.63% 60.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Toasted Rye Bread have 1.5 times more Vitamin E than Bread, white, commercially prepared, toasted.
• While 7 oz of Bread, white, commercially prepared, toasted contain 2.6 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Bread, white, commercially prepared, toasted provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Toasted Rye Bread have insufficient amounts of Vitamin K
• 7 ounces of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin E
• Both Toasted 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 Toasted Rye Bread vs Bread, white, commercially prepared, toasted:

• 7 ounces of Toasted Rye Bread have 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.2 times more Sodium and 1.8 times more Zinc than Bread, white, commercially prepared, toasted.
• While 7 oz of Bread, white, commercially prepared, toasted contain 1.5 times more Calcium than Toasted Rye Bread.
• Both Toasted Rye Bread and Bread, white, commercially prepared, toasted contain similar levels of Iron and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Rye Bread have 2.2 times more Fiber than Bread, white, commercially prepared, toasted.
• While 7 oz of Bread, white, commercially prepared, toasted contain 3.3 times more Omega 3, 2.3 times more Omega 6 and 1.5 times more Sugars than Toasted Rye Bread.
• Both Toasted Rye Bread and Bread, white, commercially prepared, toasted offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per seven ounces.