Comparing Nutrients in 100 grams Rye Bread VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Rye Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	8.93% 259kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.9% 0.92g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	4.17% 0.71g	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	39.4% 51g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	7.96% 5.77g	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	19.7% 7.5g	38g per day for Men 19-50 years
Protein	15% 8.5g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Toasted Commercially Prepared 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	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	18.2% 0.24mg	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	13% 52μg	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	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	7.3% 73mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	74.4% 0.67mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	111% 2.55mg	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	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	37.7% 565mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	19.5% 2.15mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.66% 24.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Toasted Commercially Prepared Whole-wheat Bread per 100 g

Compare the macro and micronutrient content in 100 g of Rye Bread versus 100 g of Toasted Commercially Prepared 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 Toasted Commercially Prepared Whole-wheat Bread:

• 100 grams of Rye Bread have 2.1 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• While 100 g of Toasted Commercially Prepared Whole-wheat Bread contain 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 1.9 times more Vitamin E and 7.5 times more Vitamin K than Rye Bread.
• Both Rye Bread and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Rye Bread have insufficient amounts of Vitamin K
• Both Rye Bread as well as Toasted 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 Toasted Commercially Prepared Whole-wheat Bread:

• 100 g of Toasted Commercially Prepared Whole-wheat Bread contain 1.8 times more Calcium, 3.6 times more Copper, 2.5 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 1.7 times more Selenium and 1.9 times more Zinc than Rye Bread.
• Both Rye Bread and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Iron and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rye Bread have 1.9 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• While 100 g of Toasted Commercially Prepared Whole-wheat Bread contain 1.5 times more Saturated Fat, 1.5 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Rye Bread.
• Both Rye Bread and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per 100 grams.
• 100 grams of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3