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

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Rye Bread	13%	12%	75%

Macro Nutrients

	White Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Energy	32.4% 939kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	169% 219g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	24% 17.5g	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	116% 44g	69.2% 26.3g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	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	155% 1.86mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	26% 0.34mg	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	108% 431μg	125% 499μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53% 1.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	2% 1.8mg	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	5.75% 0.86mg	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Calcium	42.6% 426mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	94% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.8% 231μg	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	181% 14.5mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	163% 3.74mg	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	78.4% 549mg	81% 567mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	255% 140μg	55μg per day for Men 19-50 years
Sodium	145% 2173mg	182% 2735mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	5.26% 195g	4.57% 169g	3700g per day for Men 19-50 years

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

• White Reduced-calorie Bread has more Vitamin B12 than Rye Bread.
• While Rye Bread contains 1.8 times more Vitamin B6, 1.7 times more Vitamin E and 2 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Rye Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.
• Both White Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for White Reduced-calorie Bread vs Rye Bread:

• White Reduced-calorie Bread has 1.3 times more Calcium and 1.8 times more Copper than Rye Bread.
• While Rye Bread contains 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.
• Both White Reduced-calorie Bread and Rye Bread have similar amounts of Iron, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• White Reduced-calorie Bread has 1.2 times more Sugars and 1.7 times more Fiber than Rye Bread.
• While Rye Bread contains 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.
• Both White Reduced-calorie Bread and Rye Bread have similar amounts of Saturated Fat, Carbohydrate and Protein per 1 lb.
• Both White Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.