Comparing Nutrients in 100 calories Rye Reduced-calorie Bread VS Wheat Reduced-calorie Bread

Weight per 100 calories

• Rye Reduced-calorie Bread: 49.3g
• Wheat Reduced-calorie Bread: 46g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 100 calories - Rye Reduced-calorie Bread or Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Rye Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.26% 0.02g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	15% 19.6g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	2.36% 1.7g	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	1.03% 0.75g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.6% 5.9g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	8% 4.5g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Wheat 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	15% 0.18mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.1% 0.12mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.24mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.93% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	2.13% 0.028mg	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	7.14% 28.6μg	10.5% 42μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.82% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0.051% 0.046mg	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	0.92% 0.14mg	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.077% 0.092μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	3.74% 37.4mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.066mg	8.76% 0.079mg	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	19% 1.53mg	16.8% 1.34mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.7% 20mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	24.2% 0.56mg	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	5.5% 38.4mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	1.4% 48.3mg	2.03% 69mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	17% 253mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	5.66% 0.62mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	0.49% 18.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Rye Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.8 times more Vitamin B2 and 1.4 times more Vitamin B6 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Vitamin B1 per 100 kcal.
• Both Rye Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Rye Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.7 times more Sodium than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 2 times more Calcium, 1.8 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Copper, Iron and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Wheat Reduced-calorie Bread contains 2.1 times more Saturated Fat, 2 times more Omega 3, 1.4 times more Omega 6, 1.5 times more Sugars and 1.4 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Fiber per 100 kcal.
• Both Rye Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.