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

Weight per 300 calories

• Toasted Rye Bread: 106g
• White Reduced-calorie Bread: 145g

Toasted Rye Bread has 1.4 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 - Toasted Rye Bread or White Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Toasted 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	3.92% 3.8g	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	4.36% 0.07g	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	5.05% 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	6.16% 4.47g	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	17.8% 6.76g	37% 14g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	33.6% 0.4mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	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	27.2% 109μg	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	0.23% 0.21mg	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	2.6% 0.39mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.37μg	0.72% 0.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.45% 84.5mg	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	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	41% 3.27mg	57.8% 4.62mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	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	21% 146mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	65.3% 36μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	46.8% 701mg	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	0.89% 32.7g	1.7% 62g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Toasted Rye Bread have 1.3 times more Vitamin B6 than White Reduced-calorie Bread.
• While 300 kcal of White Reduced-calorie Bread contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin B12 than Toasted Rye Bread.
• Both Toasted Rye Bread and White Reduced-calorie Bread provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Toasted Rye Bread have insufficient amounts of Vitamin B12
• 300 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin B6
• Both Toasted 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 Toasted Rye Bread vs White Reduced-calorie Bread:

• 300 calories of Toasted 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 Toasted Rye Bread.
• Both Toasted Rye Bread and White Reduced-calorie Bread contain similar levels of Phosphorus, Selenium and Sodium per 300 calories.
• Both Toasted 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 Toasted Rye Bread.
• Both Toasted Rye Bread and White Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Toasted Rye Bread as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.