Comparing Nutrients in 100 grams Rye Bread VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	8.93% 259kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	8.5% 1.45g	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	33% 42.7g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	6% 4.34g	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	3.05% 2.2g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.03g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	15.8% 6g	38g per day for Men 19-50 years
Protein	15% 8.5g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Commercial Whole-wheat 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	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	16.5% 0.22mg	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	10.5% 42μg	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	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	7.3% 73mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	25.2% 0.23mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	95% 2.17mg	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	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	30.3% 455mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	1% 37.3g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Commercial Whole-wheat Bread per 100 g

Compare the macro and micronutrient content in 100 g of Rye Bread versus 100 g of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rye Bread vs Commercial Whole-wheat Bread:

• 100 grams of Rye Bread have 2 times more Vitamin B2 and 2.6 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 100 g of Commercially Prepared Whole-wheat Bread contain 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 8.1 times more Vitamin E and 6.5 times more Vitamin K than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Rye Bread have insufficient amounts of Vitamin K
• Both Rye Bread as well as Commercially Prepared Whole-wheat Bread 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 Commercial Whole-wheat Bread:

• 100 grams of Rye Bread have 1.2 times more Selenium and 1.3 times more Sodium than Commercial Whole-wheat Bread.
• While 100 g of Commercially Prepared Whole-wheat Bread contain 2.2 times more Calcium, 1.9 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread contain similar levels of Copper and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Commercially Prepared Whole-wheat Bread contain 2.3 times more Omega 3, 2 times more Omega 6 and 1.5 times more Protein than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Fiber per 100 grams.