Comparing Nutrients in 100 grams Rye Bread VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Rye Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	8.93% 259kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	42% 54.5g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	8.55% 6.2g	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	7.63% 2.9g	38g per day for Men 19-50 years
Protein	15% 8.5g	16% 9g	56g per day for Men 19-50 years

Vitamins

	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	36% 0.43mg	34.6% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	24.5% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	4.85% 0.063mg	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	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	7.3% 73mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	15.3% 0.14mg	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	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	18.3% 0.42mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	35.8% 537mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.82% 30.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Bread, white, commercially prepared, toasted per 100 g

Compare the macro and micronutrient content in 100 g of Rye Bread versus 100 g of Bread, white, commercially prepared, toasted 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, toasted:

• 100 grams of Rye Bread have 1.6 times more Vitamin B5 and 1.4 times more Vitamin E than Bread, white, commercially prepared, toasted.
• While 100 g of Bread, white, commercially prepared, toasted contain 2.8 times more Vitamin K than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared, toasted provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Rye Bread have insufficient amounts of Vitamin K
• 100 grams of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin E
• Both Rye Bread as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rye Bread vs Bread, white, commercially prepared, toasted:

• 100 grams of Rye Bread have 1.3 times more Copper, 1.5 times more Magnesium, 2 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Bread, white, commercially prepared, toasted.
• While 100 g of Bread, white, commercially prepared, toasted contain 1.6 times more Calcium than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared, toasted contain similar levels of Iron, Selenium and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rye Bread have 2 times more Fiber than Bread, white, commercially prepared, toasted.
• While 100 g of Bread, white, commercially prepared, toasted contain 3.7 times more Omega 3, 2.5 times more Omega 6 and 1.6 times more Sugars than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared, toasted offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 100 grams.