Comparing Nutrients in 500 calories Rye Reduced-calorie Bread VS Wheat Reduced-calorie Bread

Weight per 500 calories

• Rye Reduced-calorie Bread: 246g
• Wheat Reduced-calorie Bread: 230g

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

Which food has more nutrients per 500 calories - Rye Reduced-calorie Bread or Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Rye Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	6.94% 6.73g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	6.05% 1.94g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	75.3% 98g	130g per day for Men 19-50 years
Sugars	7.78% 5.64g	11.8% 8.55g	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	5.15% 3.73g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	77.8% 29.6g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	40% 22.4g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Wheat 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	75.3% 0.9mg	67.2% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	10.6% 0.14mg	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	35.7% 143μg	52.4% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.1% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	0.26% 0.23mg	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	4.6% 0.69mg	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	0.38% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	18.7% 187mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	43.8% 0.39mg	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	95% 7.64mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	121% 2.8mg	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	27.4% 192mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	84.2% 1264mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.06% 113g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rye Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.8 times more Vitamin B2 and 1.4 times more Vitamin B6 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Vitamin B1 per 500 kcal.
• Both Rye Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rye Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.7 times more Sodium than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 2 times more Calcium, 1.8 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Copper, Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Wheat Reduced-calorie Bread contains 2.1 times more Saturated Fat, 2 times more Omega 3, 1.4 times more Omega 6, 1.5 times more Sugars and 1.4 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
• Both Rye Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.