Comparing Nutrients in 1 kilogram Wheat Reduced-calorie Bread VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Wheat Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	75% 2170kcal	98% 2840kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	26.3% 8.4g	21.5% 6.88g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	47.8% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	327% 425g	408% 531g	130g per day for Men 19-50 years
Sugars	51% 37g	58.3% 42.3g	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	22.3% 16g	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	% 9.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	292% 111g	168% 64g	38g per day for Men 19-50 years
Protein	238% 133g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Toasted 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	292% 3.5mg	318% 3.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	255% 3.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 37.8mg	235% 37.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	57% 0.74mg	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	228% 910μg	258% 1030μg	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	1.1% 1mg	2.22% 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	16% 2.4mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	163% 1630mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	227% 2.04mg	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	364% 29mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	526% 12mg	393% 9.05mg	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	213% 1490mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	553% 304μg	618% 340μg	55μg per day for Men 19-50 years
Sodium	221% 3320mg	443% 6640mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	10.7% 396g	8.38% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Toasted Rye Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Wheat Reduced-calorie Bread versus 1 kg of Toasted Rye Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Toasted Rye Bread contains 2.4 times more Vitamin B2 and 1.5 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Toasted Rye Bread provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Wheat Reduced-calorie Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Wheat Reduced-calorie Bread has 2 times more Calcium and 1.3 times more Manganese than Toasted Rye Bread.
• While 1 kg of Toasted Rye Bread contains 2 times more Sodium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Toasted Rye Bread contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat Reduced-calorie Bread has 1.2 times more Saturated Fat, 1.3 times more Omega 3, 1.4 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Toasted Rye Bread.
• While 1 kg of Toasted Rye Bread contains 1.3 times more Energy and 1.3 times more Carbohydrate than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Toasted Rye Bread offer comparable quantities of Fat and Sugars per one kilogram.