Comparing Nutrients in 100 grams Rye Bread VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Rye Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	8.93% 259kcal	9.8% 284kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	4.78% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	41% 53g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	5.83% 4.23g	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	15.3% 5.8g	17% 6.4g	38g per day for Men 19-50 years
Protein	15% 8.5g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Rye 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	36% 0.43mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	5.7% 0.074mg	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	27.5% 110μg	25.8% 103μg	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	0.44% 0.4mg	0.22% 0.2mg	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	2.2% 0.33mg	2.47% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	7.3% 73mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	35.4% 2.83mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	39.3% 0.91mg	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	18% 125mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	5.4% 183mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	44.3% 664mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rye Bread vs Toasted Rye Bread:

• Rye Bread has 1.4 times more Vitamin B5 than Toasted Rye Bread.
• Both Rye Bread and Toasted Rye Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 100 g.
• Both Rye Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rye Bread vs Toasted Rye Bread:

• Rye Bread has 1.2 times more Water than Toasted Rye Bread.
• Both Rye Bread and Toasted Rye Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Rye Bread and Toasted Rye Bread have similar amounts of macro-nutrients per 100 g
• Both Rye Bread and Toasted Rye Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Rye Bread as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.