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

Weight per 100 calories

• Wheat Reduced-calorie Bread: 46g
• Rye Bread: 38.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Rye Bread	13%	12%	75%

Macro Nutrients

	Wheat Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	1.45% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.68% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	2.05% 1.5g	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	1.03% 0.75g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	5.9% 2.24g	38g per day for Men 19-50 years
Protein	11% 6.14g	5.86% 3.3g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.96% 0.065mg	9.95% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.13% 0.028mg	2.23% 0.029mg	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	10.5% 42μg	10.6% 42.5μg	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	0.051% 0.046mg	0.17% 0.15mg	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	0.74% 0.11mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.077% 0.092μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Calcium	7.5% 75mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	8.76% 0.079mg	7.98% 0.072mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.49% 19.7μg	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	16.8% 1.34mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.7% 20mg	3.68% 15.4mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	14% 0.32mg	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	9.8% 68.7mg	6.9% 48.3mg	700mg per day for Men 19-50 years
Potassium	2.03% 69mg	1.9% 64mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	21.7% 12μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	15.5% 233mg	1500mg per day for Men 19-50 years
Zinc	5.66% 0.62mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.49% 18.2g	0.39% 14.4g	3700g per day for Men 19-50 years

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

• Rye Bread contains 2 times more Vitamin B2 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Wheat Reduced-calorie Bread as well as Rye 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 Wheat Reduced-calorie Bread vs Rye Bread:

• Wheat Reduced-calorie Bread has 2.7 times more Calcium, 1.2 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than Rye Bread.
• While Rye Bread contains 1.5 times more Sodium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Copper, Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Wheat Reduced-calorie Bread has 1.6 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Rye Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Energy, Fat, Carbohydrate and Sugars per 100 kcal.
• Both Wheat Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.