Comparing Nutrients in 1 pound 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	31.8% 921kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	13.7% 13.2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 184g	148% 193g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	23.2% 17g	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	10% 7.35g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	143% 54.4g	132% 50.3g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	108% 60.4g	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	139% 1.66mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	21% 0.27mg	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	65.8% 263μg	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	0.5% 0.45mg	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	8.47% 1.27mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	34.5% 345mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	86% 0.78mg	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	176% 14mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	239% 5.5mg	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	50.5% 354mg	97% 676mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	251% 138μg	55μg per day for Men 19-50 years
Sodium	155% 2327mg	100% 1506mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	55.7% 6.12mg	11mg per day for Men 19-50 years
Water	5.64% 209g	4.85% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Rye Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.