Comparing Nutrients in 1 pound Rolls, dinner, wheat VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Rolls, dinner, wheat	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	42.7% 1238kcal	44.7% 1297kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	21.2% 6.8g	8.58% 2.74g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	28% 4.76g	17.5% 2.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	185% 241g	130g per day for Men 19-50 years
Sugars	10% 7.4g	7.32% 5.3g	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	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	45.4% 17.2g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	69.7% 39g	83.4% 46.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.96mg	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	21.6% 0.28mg	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	68% 272μg	112% 449μg	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	0% 0mg	0% 0mg	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	11% 1.63mg	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	80% 798mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	101% 0.91mg	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	201% 16mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	138% 3.2mg	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	67.4% 472mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	158% 2377mg	197% 2948mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	4.54% 168g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, wheat VS Rolls, dinner, rye per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, dinner, wheat versus 1 lb of Rolls, dinner, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rolls, dinner, wheat vs Rolls, dinner, rye:

• 1 pound of Rolls, dinner, wheat has 1.2 times more Vitamin B6 than Rolls, dinner, rye.
• While 1 lb of Rolls, dinner, rye contains 1.7 times more Vitamin B9 than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, rye provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per one pound.
• Both Rolls, dinner, wheat as well as Rolls, dinner, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, dinner, wheat vs Rolls, dinner, rye:

• 1 pound of Rolls, dinner, wheat has 5.9 times more Calcium, 1.3 times more Iron and 1.5 times more Manganese than Rolls, dinner, rye.
• While 1 lb of Rolls, dinner, rye contains 1.3 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, rye contain similar levels of Selenium, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, dinner, wheat has 1.9 times more Fat, 2.5 times more Saturated Fat, 1.6 times more Omega 6 and 1.4 times more Sugars than Rolls, dinner, rye.
• While 1 lb of Rolls, dinner, rye contains 1.3 times more Fiber than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, rye offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one pound.