Comparing Nutrients in 300 calories Rye Reduced-calorie Bread VS Wheat Reduced-calorie Bread

Weight per 300 calories

• Rye Reduced-calorie Bread: 148g
• Wheat Reduced-calorie Bread: 138g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Rye Reduced-calorie Bread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.17% 1.05g	8.95% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	45% 58.7g	130g per day for Men 19-50 years
Sugars	4.67% 3.4g	7.07% 5.13g	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	3.1% 2.24g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	46.7% 17.7g	40.4% 15.3g	38g per day for Men 19-50 years
Protein	24% 13.4g	33% 18.4g	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	45% 0.54mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.78% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	6.4% 0.083mg	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	21.4% 85.7μg	31.5% 126μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.46% 0.059μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.59mg	0.15% 0.14mg	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	2.76% 0.41mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	0.23% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	11.2% 112mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	26.3% 0.24mg	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	57.3% 4.6mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	7.74% 32.5mg	14% 59.4mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	72.7% 1.67mg	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	16.5% 115mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	75% 41.2μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1.48% 54.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rye Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.8 times more Vitamin B2 and 1.4 times more Vitamin B6 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.4 times more Vitamin B3 and 1.5 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 per 300 kcal.
• Both Rye Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rye Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.7 times more Sodium than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 2 times more Calcium, 1.8 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Copper, Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Wheat Reduced-calorie Bread contains 2.1 times more Saturated Fat, 2 times more Omega 3, 1.4 times more Omega 6, 1.5 times more Sugars and 1.4 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 300 kcal.
• Both Rye Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.