Comparing Nutrients in 100 grams Toasted Rye Bread VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Toasted Rye Bread	Toasted Bread	Recommended Dietary Allowance
Energy	9.8% 284kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	3.1% 0.99g	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	9.18% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	43% 55.8g	130g per day for Men 19-50 years
Sugars	5.83% 4.23g	8.86% 6.4g	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	12.4% 4.7g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Toasted 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	36.6% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	9.12% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	11.8% 0.15mg	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	21.5% 86μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Toasted Bread	Recommended Dietary Allowance
Calcium	8% 80mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	22% 0.2mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.91mg	60% 1.38mg	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	27% 188mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	60.7% 33.4μg	55μg per day for Men 19-50 years
Sodium	44.3% 664mg	40% 601mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.65% 24.2g	3700g per day for Men 19-50 years

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

• Toasted Rye Bread has 1.5 times more Vitamin E than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.4 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Toasted Wheat Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 100 g.
• Both Toasted Rye Bread as well as Toasted 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 Toasted Bread:

• Toasted Wheat Bread contains 2.1 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese and 1.4 times more Phosphorus than Toasted Rye Bread.
• Both Toasted Rye Bread and Toasted Wheat Bread have similar amounts of Copper, Potassium, Selenium, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Rye Bread has 1.4 times more Fiber than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.4 times more Saturated Fat, 2.4 times more Omega 3, 1.9 times more Omega 6, 1.5 times more Sugars and 1.4 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Toasted Wheat Bread have similar amounts of Energy, Fat and Carbohydrate per 100 g.
• Both Toasted Rye Bread as well as Toasted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.