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

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Toasted Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	9.8% 284kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	8.7% 0.14g	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	33% 42.7g	130g per day for Men 19-50 years
Sugars	5.83% 4.23g	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	17% 6.4g	15.8% 6g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	32% 0.38mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	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	25.8% 103μg	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	0.22% 0.2mg	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	2.47% 0.37mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	8% 80mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	25.2% 0.23mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.91mg	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	19.7% 138mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	44.3% 664mg	30.3% 455mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.05% 39g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Toasted 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 Toasted Rye Bread vs Commercial Whole-wheat Bread:

• 100 grams of Toasted Rye Bread have 2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 100 g of Commercially Prepared Whole-wheat Bread contain 2.1 times more Vitamin B5, 2.9 times more Vitamin B6, 7.2 times more Vitamin E and 6 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Toasted Rye Bread have insufficient amounts of Vitamin K
• Both Toasted 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 Toasted Rye Bread vs Commercial Whole-wheat Bread:

• 100 grams of Toasted Rye Bread have 1.3 times more Iron, 1.3 times more Selenium and 1.5 times more Sodium than Commercial Whole-wheat Bread.
• While 100 g of Commercially Prepared Whole-wheat Bread contain 2 times more Calcium, 1.7 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Commercial Whole-wheat Bread contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Rye Bread have 1.2 times more Carbohydrate than Commercial Whole-wheat Bread.
• While 100 g of Commercially Prepared Whole-wheat Bread contain 2.1 times more Omega 3, 1.8 times more Omega 6 and 1.3 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Commercial Whole-wheat Bread offer comparable quantities of Energy, Fat, Saturated Fat, Sugars and Fiber per 100 grams.