Comparing Nutrients in 100 grams Rye Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	8.93% 259kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3.43% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	8.4% 1.43g	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	38% 49.4g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	7.82% 5.67g	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	3.35% 2.43g	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	% 1.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	15% 8.5g	16% 8.85g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	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	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	6.7% 0.087mg	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	27.8% 111μg	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% 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	2.2% 0.33mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	7.3% 73mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	11.2% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	1.22% 49μg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	23.3% 0.54mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	6.73% 0.74mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.98% 36.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Bread, white, commercially prepared (includes soft bread crumbs) per 100 g

Compare the macro and micronutrient content in 100 g of Rye Bread versus 100 g of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 100 grams of Rye Bread have 1.4 times more Vitamin B2 and 1.5 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• While 100 g of Bread, white, commercially prepared (includes soft bread crumbs) contain 1.3 times more Vitamin B3 than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin E
• Both Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 100 grams of Rye Bread have 1.8 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium, 1.2 times more Sodium and 1.5 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• While 100 g of Bread, white, commercially prepared (includes soft bread crumbs) contain 2 times more Calcium and 1.3 times more Iron than Rye Bread.
• Both Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rye Bread have 2.1 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• While 100 g of Bread, white, commercially prepared (includes soft bread crumbs) contain 2.8 times more Omega 3, 1.9 times more Omega 6 and 1.5 times more Sugars than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 100 grams.