Comparing Nutrients in 14 ounces Rye Bread VS 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	35.4% 1028kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	7.76% 2.5g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	135% 176g	130g per day for Men 19-50 years
Sugars	21% 15.3g	26% 19g	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	60.6% 23g	101% 38.5g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	61.7% 34.5g	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	144% 1.72mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	90% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	13% 0.17mg	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	109% 437μg	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	46.3% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	2.2% 2mg	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	8.73% 1.3mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	29% 290mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	5.06% 202μg	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	140% 11.2mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	67.5% 1.55mg	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	71% 496mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	160% 2393mg	127% 1901mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	4% 148g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS White Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Rye Bread versus 14 oz of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Rye Bread have 1.8 times more Vitamin B6 and 1.7 times more Vitamin E than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain more Vitamin B12 than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Rye Bread have insufficient amounts of Vitamin B12
• 14 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Rye Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Rye Bread have 1.7 times more Magnesium, 2.1 times more Manganese, 2.2 times more Potassium, 1.4 times more Selenium and 1.3 times more Sodium than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 1.3 times more Calcium and 1.8 times more Copper than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread contain similar levels of Iron, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rye Bread have 1.3 times more Energy, 1.3 times more Fat, 2.1 times more Omega 3 and 1.4 times more Omega 6 than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 1.7 times more Fiber than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread offer comparable quantities of Carbohydrate, Sugars and Protein per 14 ounces.
• 14 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3