Comparing Nutrients in 300 calories Rye Bread VS Bread, white, commercially prepared (includes soft bread crumbs)

Weight per 300 calories

• Rye Bread: 116g
• Bread, white, commercially prepared (includes soft bread crumbs): 113g

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

Discover which food has more nutrients per 300 calories - Rye Bread or Bread, white, commercially prepared (includes soft bread crumbs)?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	3.87% 3.76g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	9.45% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	43% 55.7g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	8.82% 6.4g	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	3.8% 2.74g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17.7% 6.7g	8% 3.05g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	7.55% 0.098mg	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	31.3% 125μg	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	0.51% 0.46mg	0% 0mg	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	1.65% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	8.46% 84.6mg	16.2% 162mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	12.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	1.48% 59μg	1.38% 55μg	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	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	11% 46.3mg	6.18% 26mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	26.3% 0.6mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	65% 35.8μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	46.6% 698mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	7.6% 0.83mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	1.1% 41g	3700g per day for Men 19-50 years

Rye Bread VS Bread, White, Commercially Prepared (includes Soft Bread Crumbs) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rye Bread or Bread, white, commercially prepared (includes soft bread crumbs)?

Lets compare vitamin content per 300 calories of Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 300 calories of Rye Bread have 1.4 times more Vitamin B2 than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• Both Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) 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 Rye Bread vs Bread, white, commercially prepared (includes soft bread crumbs):

• 300 calories of Rye Bread have 1.9 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• While 300 kcal of Bread, white, commercially prepared (includes soft bread crumbs) contain 1.9 times more Calcium than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) contain similar levels of Iron per 300 calories.
• Both Rye Bread as well as Bread, white, commercially prepared (includes soft bread crumbs) lack sufficient amounts of Fluoride and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rye Bread have 2.2 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• While 300 kcal of Bread, white, commercially prepared (includes soft bread crumbs) contain 2.7 times more Omega 3, 1.9 times more Omega 6 and 1.4 times more Sugars than Rye Bread.
• Both Rye Bread and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Rye Bread provide inadequate amounts of Omega 3 and Omega 6