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

Weight per 300 calories

• Rye Bread: 116g
• White Reduced-calorie Bread: 145g

Rye Bread has 1.3 times more energy per 100g than White Reduced-calorie Bread. It has high energy density when compared to other foods. White Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	3.74% 3.62g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	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	43% 56g	49.4% 64.2g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	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	17.7% 6.7g	37% 14g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Rye 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	42% 0.5mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	32% 127μg	34.4% 138μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.51% 0.46mg	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	2.55% 0.38mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.72% 0.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.46% 84.6mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	1.48% 59μg	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	41% 3.28mg	57.8% 4.62mg	8mg per day for Men 19-50 years
Magnesium	11% 46.3mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	20.7% 145mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	65% 35.8μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	46.6% 698mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	1.7% 62g	3700g per day for Men 19-50 years

Rye Bread VS White Reduced-calorie Bread Nutrients Per 300 Kcal

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

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

• 300 calories of Rye Bread have 1.4 times more Vitamin B6 than White Reduced-calorie Bread.
• While 300 kcal of White Reduced-calorie Bread contain 1.3 times more Vitamin B5 and more Vitamin B12 than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Rye Bread have insufficient amounts of Vitamin B12
• 300 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin B6
• Both Rye 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 calories.

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

• 300 calories of Rye Bread have 1.4 times more Magnesium and 1.7 times more Manganese than White Reduced-calorie Bread.
• While 300 kcal of White Reduced-calorie Bread contain 1.6 times more Calcium, 2.2 times more Copper, 1.4 times more Iron and 1.5 times more Zinc than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread contain similar levels of Phosphorus, Selenium and Sodium per 300 calories.
• Both Rye Bread as well as White Reduced-calorie Bread lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of White Reduced-calorie Bread contain 1.5 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Rye Bread as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.