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

Weight per 300 calories

• Rye Reduced-calorie Bread: 148g
• White Reduced-calorie Bread: 145g

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 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	3.74% 3.62g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	6.17% 1.05g	4.53% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	49.4% 64.2g	130g per day for Men 19-50 years
Sugars	4.67% 3.4g	9.5% 6.9g	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	46.7% 17.7g	37% 14g	38g per day for Men 19-50 years
Protein	24% 13.4g	22.5% 12.6g	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	45% 0.54mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.78% 0.44mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	4.7% 0.061mg	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	34.4% 138μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.46% 0.059μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.59mg	0.81% 0.72mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	0.72% 0.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	11.2% 112mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	53% 0.48mg	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	57.8% 4.62mg	8mg per day for Men 19-50 years
Magnesium	7.74% 32.5mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	24.6% 0.57mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	75% 41.2μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1.7% 62g	3700g per day for Men 19-50 years

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

• Rye Reduced-calorie Bread has 1.9 times more Vitamin B6 than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and 6.9 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 300 kcal.
• Both Rye Reduced-calorie Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories 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 2.4 times more Copper, 1.5 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 and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rye Reduced-calorie Bread has 1.5 times more Omega 3, 1.4 times more Omega 6 and 1.3 times more Fiber than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 2 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 300 kcal.
• Both Rye Reduced-calorie Bread as well as White Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.