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

Weight per 300 calories

• Wheat Reduced-calorie Bread: 138g
• Rye Bread: 116g

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

Which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Rye Bread?

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Rye Bread	13%	12%	75%

Macro Nutrients

	Wheat Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	3.94% 3.82g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	8.95% 1.52g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.7g	43% 56g	130g per day for Men 19-50 years
Sugars	7.07% 5.13g	6.15% 4.46g	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	3.1% 2.24g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.3g	17.7% 6.7g	38g per day for Men 19-50 years
Protein	33% 18.4g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Wheat 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	40.3% 0.48mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	6.7% 0.087mg	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	31.5% 126μg	32% 127μg	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	0.15% 0.14mg	0.51% 0.46mg	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	2.2% 0.33mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Calcium	22.5% 225mg	8.46% 84.6mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.48% 59μg	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	50.3% 4.02mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	14% 59.4mg	11% 46.3mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	41.5% 0.95mg	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	29.4% 206mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	5.66% 192mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	65% 35.8μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	46.6% 698mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	1.48% 54.7g	1.17% 43.2g	3700g per day for Men 19-50 years

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

• Rye Bread contains 2 times more Vitamin B2 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Wheat Reduced-calorie Bread as well as Rye 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 Wheat Reduced-calorie Bread vs Rye Bread:

• Wheat Reduced-calorie Bread has 2.7 times more Calcium, 1.2 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than Rye Bread.
• While Rye Bread contains 1.5 times more Sodium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Copper, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Wheat Reduced-calorie Bread has 1.6 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Rye Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Energy, Fat, Carbohydrate and Sugars per 300 kcal.
• Both Wheat Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.