Comparing Nutrients in 100 grams Toasted Rye Bread VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Toasted Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	9.8% 284kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	34% 44.3g	130g per day for Men 19-50 years
Sugars	5.83% 4.23g	6.57% 4.76g	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	17% 6.4g	25.5% 9.7g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	3.23% 0.042mg	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	25.8% 103μg	23.8% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.7% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0.56% 0.5mg	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	2.47% 0.37mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8% 80mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	36.7% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	38.8% 3.1mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.91mg	17% 0.39mg	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	19.7% 138mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	44.3% 664mg	32% 479mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rye Bread VS White Reduced-calorie Bread per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Rye Bread versus 100 g of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Rye Bread vs White Reduced-calorie Bread:

• 100 grams of Toasted Rye Bread have 1.8 times more Vitamin B6 and 1.9 times more Vitamin E than White Reduced-calorie Bread.
• While 100 g of White Reduced-calorie Bread contain 1.5 times more Vitamin B5 and more Vitamin B12 than Toasted Rye Bread.
• Both Toasted Rye Bread and White Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Toasted Rye Bread have insufficient amounts of Vitamin B12
• 100 grams of White Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Toasted Rye Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Toasted Rye Bread vs White Reduced-calorie Bread:

• 100 grams of Toasted Rye Bread have 1.9 times more Magnesium, 2.3 times more Manganese, 2.4 times more Potassium, 1.6 times more Selenium and 1.4 times more Sodium than White Reduced-calorie Bread.
• While 100 g of White Reduced-calorie Bread contain 1.6 times more Copper than Toasted Rye Bread.
• Both Toasted Rye Bread and White Reduced-calorie Bread contain similar levels of Calcium, Iron, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Rye Bread have 1.4 times more Energy, 1.4 times more Fat, 1.3 times more Saturated Fat, 2.4 times more Omega 3 and 1.5 times more Omega 6 than White Reduced-calorie Bread.
• While 100 g of White Reduced-calorie Bread contain 1.5 times more Fiber than Toasted Rye Bread.
• Both Toasted Rye Bread and White Reduced-calorie Bread offer comparable quantities of Carbohydrate, Sugars and Protein per 100 grams.
• 100 grams of White Reduced-calorie Bread provide inadequate amounts of Omega 3