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

Weight per 500 calories

• Rye Reduced-calorie Bread: 246g
• White Reduced-calorie Bread: 242g

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 White Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Rye Reduced-calorie Bread	White 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	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	7.54% 1.3g	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	82.3% 107g	130g per day for Men 19-50 years
Sugars	7.78% 5.64g	16% 11.5g	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	77.8% 29.6g	61.7% 23.4g	38g per day for Men 19-50 years
Protein	40% 22.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie 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	75.3% 0.9mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	7.8% 0.1mg	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	57.4% 229μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.1% 0.099μg	28% 0.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	1.34% 1.2mg	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	3.06% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	1.2% 1.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	18.7% 187mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	88.6% 0.8mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	41% 0.94mg	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	41.8% 292mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	84.2% 1264mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	3.06% 113g	2.8% 104g	3700g per day for Men 19-50 years

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

• Rye Reduced-calorie Bread has 1.9 times more Vitamin B6 than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and 6.9 times more Vitamin B12 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Rye Reduced-calorie Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

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

• Rye Reduced-calorie Bread has 1.3 times more Potassium and 1.3 times more Selenium than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 2.4 times more Copper, 1.5 times more Phosphorus and 2 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Calcium, Iron, Magnesium, Manganese and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rye Reduced-calorie Bread has 1.5 times more Omega 3, 1.4 times more Omega 6 and 1.3 times more Fiber than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 2 times more Sugars than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Rye Reduced-calorie Bread as well as White Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.