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

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Commercial Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	17.2% 0.28g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	9.48% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.8g	81% 105g	130g per day for Men 19-50 years
Sugars	12% 8.6g	11.6% 8.4g	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	6.05% 4.4g	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	% 2.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	44% 24.7g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	11.3% 0.15mg	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	21% 83.3μg	51% 204μg	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% 0mg	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	35% 5.28mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	32% 319mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	45% 0.4mg	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	61.3% 4.9mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	78% 1.8mg	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	60% 421mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	1.66% 61.5g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Commercial Whole-wheat Bread have 2.1 times more Vitamin B5, 2.9 times more Vitamin B6, 7.2 times more Vitamin E and 6 times more Vitamin K than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Toasted Rye Bread have insufficient amounts of Vitamin K
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Commercial Whole-wheat Bread vs Toasted Rye Bread:

• 7 ounces of Commercial Whole-wheat Bread have 2 times more Calcium, 1.7 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 1.3 times more Iron, 1.3 times more Selenium and 1.5 times more Sodium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Commercial Whole-wheat Bread have 2.1 times more Omega 3, 1.8 times more Omega 6 and 1.3 times more Protein than Toasted Rye Bread.
• Both Commercial Whole-wheat Bread and Toasted Rye Bread offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per seven ounces.