Comparing Nutrients in 1 kilogram Rye Reduced-calorie Bread VS 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	70% 2030kcal	75% 2170kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	26.3% 8.4g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	41.8% 7.1g	64.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 405g	327% 425g	130g per day for Men 19-50 years
Sugars	31.6% 23g	51% 37g	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	22.3% 16g	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	% 9.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	316% 120g	292% 111g	38g per day for Men 19-50 years
Protein	163% 91g	238% 133g	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	306% 3.67mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	236% 37.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	46% 0.6mg	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	145% 580μg	228% 910μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	1.1% 1mg	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	18.7% 2.8mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	76% 760mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	190% 1.7mg	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	388% 31mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	526% 12mg	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	111% 780mg	213% 1490mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	507% 279μg	553% 304μg	55μg per day for Men 19-50 years
Sodium	342% 5130mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	12.4% 460g	10.7% 396g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rye Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.7 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin B12 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.5 times more Vitamin B3 and 1.6 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 and Vitamin E per 1 kg.
• Both Rye Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Rye Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.5 times more Sodium than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 2.1 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Iron, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Wheat Reduced-calorie Bread contains 2.3 times more Saturated Fat, 2.1 times more Omega 3, 1.5 times more Omega 6, 1.6 times more Sugars and 1.5 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 1 kg.
• Both Rye Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.