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

Weight per 300 calories

• Wheat Reduced-calorie Bread: 138g
• Toasted Rye Bread: 106g

Toasted Rye Bread has 1.3 times more energy per unit of mass than Wheat Reduced-calorie Bread, which is high in comparison to other foods. Wheat Reduced-calorie Bread having above average energy density.

Discover which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Toasted Rye Bread?

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Wheat Reduced-calorie Bread	Toasted 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	3.92% 3.8g	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	4.36% 0.07g	1.6g per day for Men 19-50 years
Omega 6	8.95% 1.52g	5.05% 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	6.16% 4.47g	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	17.8% 6.76g	38g per day for Men 19-50 years
Protein	33% 18.4g	17.7% 9.93g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Toasted 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	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	6% 0.078mg	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	27.2% 109μg	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	0.23% 0.21mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	1.14% 1.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	22.5% 225mg	8.45% 84.5mg	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	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	50.3% 4.02mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59.4mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	41.6% 0.96mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	5.7% 193mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	65.3% 36μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	46.8% 701mg	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	0.89% 32.7g	3700g per day for Men 19-50 years

Wheat Reduced-calorie Bread VS Toasted Rye Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Toasted Rye Bread?

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

• 300 calories of Wheat Reduced-calorie Bread have 1.3 times more Vitamin B3 than Toasted Rye Bread.
• While 300 kcal of Toasted Rye Bread contain 1.8 times more Vitamin B2 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Toasted Rye Bread provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 300 calories.
• Both Wheat Reduced-calorie Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Wheat Reduced-calorie Bread have 2.7 times more Calcium, 1.2 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than Toasted Rye Bread.
• While 300 kcal of Toasted Rye Bread contain 1.5 times more Sodium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Toasted Rye Bread contain similar levels of Copper and Selenium per 300 calories.
• 300 calories of Toasted Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Wheat Reduced-calorie Bread have 1.7 times more Omega 3, 1.8 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Toasted Rye Bread.
• Both Wheat Reduced-calorie Bread and Toasted Rye Bread offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Toasted Rye Bread provide inadequate amounts of Omega 3 and Omega 6