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

Weight per 100 calories

• Rye Bread: 38.6g
• White Reduced-calorie Bread: 48.3g

Rye Bread has 1.3 times more energy per 100g than White Reduced-calorie Bread. It has high energy density when compared to other foods. White Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	1.45% 0.023g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.29g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	3.17% 2.3g	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	5.9% 2.24g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	5.86% 3.3g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	White 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	14% 0.17mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.95% 0.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	4.46% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.23% 0.029mg	1.56% 0.02mg	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	10.6% 42.5μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.64% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	0.27% 0.24mg	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	0.85% 0.13mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.24% 0.29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2.8% 28mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	7.98% 0.072mg	17.7% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.49% 19.7μg	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	13.7% 1.1mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	3.68% 15.4mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	8.2% 0.19mg	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	6.9% 48.3mg	8.35% 58.5mg	700mg per day for Men 19-50 years
Potassium	1.9% 64mg	1.08% 36.7mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	15.5% 233mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	0.56% 20.7g	3700g per day for Men 19-50 years

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

• Rye Bread has 1.4 times more Vitamin B6 than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 1.3 times more Vitamin B5 and more Vitamin B12 than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Rye Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

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

• Rye Bread has 1.4 times more Magnesium, 1.7 times more Manganese and 1.7 times more Potassium than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 1.6 times more Calcium, 2.2 times more Copper, 1.4 times more Iron and 1.5 times more Zinc than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread have similar amounts of Phosphorus, Selenium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Rye Bread has 1.7 times more Omega 3 than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 1.5 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 100 kcal.
• Both Rye Bread as well as White Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.