Comparing Nutrients in 300 calories Rye Bread VS Commercial Whole-wheat Bread

Weight per 300 calories

• Rye Bread: 116g
• Commercial Whole-wheat Bread: 119g

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 Commercial Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	10.3% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	39% 51g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	7.13% 5.17g	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	3.63% 2.63g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.036g	g per day for Men 19-50 years
Fiber	17.7% 6.7g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Commercial Whole-wheat 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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	19.7% 0.26mg	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	12.5% 50μg	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	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	7.74% 9.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	8.46% 84.6mg	19% 192mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	30% 0.27mg	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	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	11% 46.3mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	113% 2.6mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	65% 35.8μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	46.6% 698mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	1.26% 46.4g	3700g per day for Men 19-50 years

Rye Bread VS Commercial Whole-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rye Bread or Commercial Whole-wheat Bread?

Lets compare vitamin content per 300 calories of Rye Bread vs Commercial Whole-wheat Bread:

• 300 calories of Rye Bread have 2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 300 kcal of Commercially Prepared Whole-wheat Bread contain 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 8.3 times more Vitamin E and 6.7 times more Vitamin K than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Rye Bread have insufficient amounts of Vitamin E and Vitamin K
• Both Rye Bread as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Rye Bread vs Commercial Whole-wheat Bread:

• 300 calories of Rye Bread have 1.3 times more Sodium than Commercial Whole-wheat Bread.
• While 300 kcal of Commercially Prepared Whole-wheat Bread contain 2.3 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread contain similar levels of Iron and Selenium per 300 calories.
• 300 calories of Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Commercially Prepared Whole-wheat Bread contain 2.4 times more Omega 3, 2 times more Omega 6 and 1.5 times more Protein than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.
• 300 calories of Rye Bread provide inadequate amounts of Omega 3 and Omega 6