Comparing Nutrients in 300 calories Rolls, dinner, rye VS Rolls, dinner, wheat

Weight per 300 calories

• Rolls, dinner, rye: 105g
• Rolls, dinner, wheat: 110g

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

Which food has more nutrients per 300 calories - Rolls, dinner, rye or Rolls, dinner, wheat?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, rye	14%	11%	75%
Rolls, dinner, wheat	13%	21%	66%

Macro Nutrients

	Rolls, dinner, rye	Rolls, dinner, wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.68% 3.57g	7.14% 6.92g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	4.05% 0.69g	6.8% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	39% 50.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	2.47% 1.8g	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	13.5% 5.14g	11% 4.18g	38g per day for Men 19-50 years
Protein	19.3% 11g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, rye	Rolls, dinner, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.2% 0.4mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.03% 0.4mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	6.42% 0.084mg	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	26% 104μg	16.5% 66μg	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% 0mg	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	2.38% 0.36mg	2.64% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	2.47% 2.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, rye	Rolls, dinner, wheat	Recommended Dietary Allowance
Calcium	3.15% 31.5mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	18.3% 0.16mg	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	35.4% 2.83mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.6mg	9.4% 39.6mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	49% 1.12mg	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	24% 167mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	5.55% 189mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	66% 36.3μg	55μg per day for Men 19-50 years
Sodium	45.5% 682mg	38.4% 576mg	1500mg per day for Men 19-50 years
Zinc	9.25% 1mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	1.1% 40.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, dinner, rye vs Rolls, dinner, wheat:

• Rolls, dinner, rye have 1.6 times more Vitamin B9 than Rolls, dinner, wheat.
• While Rolls, dinner, wheat contain 1.3 times more Vitamin B6 than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Rolls, dinner, wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Rolls, dinner, rye as well as Rolls, dinner, wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rolls, dinner, rye vs Rolls, dinner, wheat:

• Rolls, dinner, rye have 1.3 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.5 times more Potassium than Rolls, dinner, wheat.
• While Rolls, dinner, wheat contain 6.1 times more Calcium, 1.4 times more Iron and 1.5 times more Manganese than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Rolls, dinner, wheat have similar amounts of Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, dinner, rye have 1.2 times more Fiber than Rolls, dinner, wheat.
• While Rolls, dinner, wheat contain 1.9 times more Fat, 2.6 times more Saturated Fat and 1.7 times more Omega 6 than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Rolls, dinner, wheat have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
• Both Rolls, dinner, rye as well as Rolls, dinner, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.