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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Rye Bread VS White Reduced-calorie Bread per 1 lb

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye Bread has 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.
• While 1 lb of White Reduced-calorie Bread contains 1.7 times more Fiber than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread offer comparable quantities of Carbohydrate, Sugars and Protein per one pound.
• 1 pound of White Reduced-calorie Bread provide inadequate amounts of Omega 3