Comparing Nutrients in 100 grams Toasted Rye Bread VS Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Bread	16%	15%	69%

Macro Nutrients

	Toasted Rye Bread	Bread	Recommended Dietary Allowance
Energy	9.8% 284kcal	9.45% 274kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	4.67% 4.53g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	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	41% 53g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	5.83% 4.23g	7.9% 5.73g	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	3.2% 2.33g	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	% 1.66g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17% 6.4g	10.5% 4g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	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	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	8.54% 0.11mg	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	21.3% 85μg	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	0.22% 0.2mg	0.22% 0.2mg	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	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Bread	Recommended Dietary Allowance
Calcium	8% 80mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	16.4% 0.15mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.91mg	44.6% 1.03mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	44.3% 664mg	31.5% 473mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.95% 35.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Rye Bread vs Bread:

• Toasted Rye Bread has 1.3 times more Vitamin B2, 1.2 times more Vitamin B9 and 1.9 times more Vitamin E than Wheat Bread.
• While Wheat Bread contains 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.8 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Wheat Bread have similar amounts of Vitamin B1 per 100 g.
• Both Toasted Rye Bread as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Toasted Rye Bread vs Bread:

• Toasted Rye Bread has 1.4 times more Copper, 1.3 times more Potassium, 1.4 times more Sodium and 1.2 times more Zinc than Wheat Bread.
• While Wheat Bread contains 1.6 times more Calcium than Toasted Rye Bread.
• Both Toasted Rye Bread and Wheat Bread have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Rye Bread has 1.6 times more Fiber than Wheat Bread.
• While Wheat Bread contains 1.3 times more Fat, 2.4 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Sugars than Toasted Rye Bread.
• Both Toasted Rye Bread and Wheat Bread have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 100 g.
• Both Toasted Rye Bread as well as Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.