Comparing Nutrients in 14 ounces Wheat Reduced-calorie Bread VS 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	29.7% 861kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	7.76% 2.5g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	17.3% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	147% 192g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	21% 15.3g	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	8.87% 6.43g	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	% 3.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	116% 44g	60.6% 23g	38g per day for Men 19-50 years
Protein	94% 53g	60.2% 33.7g	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	116% 1.4mg	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	23% 0.3mg	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	90% 361μg	109% 437μg	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	0.44% 0.4mg	1.76% 1.6mg	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	6.35% 0.95mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Calcium	64.7% 647mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	82% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.06% 202μg	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	144% 11.5mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	142% 3.27mg	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	84.5% 591mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	219% 121μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	88% 1318mg	160% 2393mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	4.25% 157g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wheat Reduced-calorie Bread vs Rye Bread:

• Rye Bread contains 2.4 times more Vitamin B2, 1.4 times more Vitamin E and 6 times more Vitamin K 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 14 oz.
• Both Wheat Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Wheat Reduced-calorie Bread vs Rye Bread:

• Wheat Reduced-calorie Bread has 2.2 times more Calcium and 1.5 times more Manganese than Rye Bread.
• While Rye Bread contains 1.8 times more Sodium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Wheat Reduced-calorie Bread has 1.3 times more Saturated Fat, 1.5 times more Omega 3, 1.5 times more Omega 6, 1.9 times more Fiber and 1.6 times more Protein than Rye Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Energy, Fat, Carbohydrate and Sugars per 14 oz.
• Both Wheat Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.