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

Weight per 300 calories

• Rolls, dinner, rye: 105g
• Rolls, dinner, whole-wheat: 113g

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, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, rye	14%	11%	75%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Rolls, dinner, rye	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.68% 3.57g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	8.53% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.05% 0.69g	13.5% 2.3g	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	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	13% 9.54g	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	22.3% 8.46g	38g per day for Men 19-50 years
Protein	19.3% 11g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, rye	Rolls, dinner, whole-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	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.03% 0.4mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	17% 0.22mg	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	8.46% 34μg	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	6.77% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	1.88% 2.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, rye	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	3.15% 31.5mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	30% 0.27mg	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	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.6mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	24% 167mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	5.55% 189mg	9.02% 307mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	101% 55.7μg	55μg per day for Men 19-50 years
Sodium	45.5% 682mg	39% 588mg	1500mg per day for Men 19-50 years
Zinc	9.25% 1mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	1% 37.3g	3700g per day for Men 19-50 years

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

• Rolls, dinner, rye have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.1 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 1.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.8 times more Vitamin E than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Rolls, dinner, whole-wheat have similar amounts of Vitamin B3 per 300 kcal.
• Both Rolls, dinner, rye as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Rolls, dinner, whole-wheat contain 3.8 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 3.5 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Selenium and 2.2 times more Zinc than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Rolls, dinner, whole-wheat have similar amounts of Iron and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, dinner, whole-wheat contain 1.5 times more Fat, 2.5 times more Omega 3, 3.3 times more Omega 6, 7.8 times more Sugars and 1.6 times more Fiber than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Rolls, dinner, whole-wheat have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Rolls, dinner, rye as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.