Comparing Nutrients in 1 pound Rye Reduced-calorie Bread VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Rye Reduced-calorie Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	31.8% 921kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 184g	155% 201g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	29.8% 21.6g	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	143% 54.4g	116% 44g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie 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	139% 1.66mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	14.7% 0.19mg	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	108% 431μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	53% 1.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	2.5% 2.27mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	34.5% 345mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	166% 1.5mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	77% 1.77mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	155% 2327mg	145% 2173mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	5.64% 209g	5.26% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rye Reduced-calorie Bread vs White Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.8 times more Vitamin B6 and 1.5 times more Vitamin E than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B9 and 7 times more Vitamin B12 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Rye Reduced-calorie Bread as well as White 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 White Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.3 times more Potassium and 1.3 times more Selenium than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 2.5 times more Copper, 1.6 times more Phosphorus and 2 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Calcium, Iron, Magnesium, Manganese, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rye Reduced-calorie Bread has 1.5 times more Omega 3, 1.3 times more Omega 6 and 1.2 times more Fiber than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 1.5 times more Saturated Fat and 2.1 times more Sugars than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 lb.
• Both Rye Reduced-calorie Bread as well as White Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.