Comparing Nutrients in 500 calories Rye Reduced-calorie Bread VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Rye Reduced-calorie Bread: 246g
• Frozen Roasted Potatoes with Salt: 394g

Rye Reduced-calorie Bread has 1.6 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Rye Reduced-calorie Bread or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Rye Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	NA	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	79% 103g	130g per day for Men 19-50 years
Sugars	7.78% 5.64g	3.75% 2.7g	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	27% 10.2g	38g per day for Men 19-50 years
Protein	40% 22.4g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.3% 0.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.1% 0.099μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.6% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	NA	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	NA	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	NA	55μg per day for Men 19-50 years
Sodium	84.2% 1264mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	NA	11mg per day for Men 19-50 years
Water	3.06% 113g	7.24% 268g	3700g per day for Men 19-50 years

Rye Reduced-calorie Bread VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rye Reduced-calorie Bread or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Rye Reduced-calorie Bread vs Frozen Roasted Potatoes with Salt:

• Both Rye Reduced-calorie Bread and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Rye Reduced-calorie Bread as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Rye Reduced-calorie Bread vs Frozen Roasted Potatoes with Salt:

• 500 calories of Rye Reduced-calorie Bread have 3.2 times more Calcium and 3.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 7.3 times more Potassium than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per 500 calories.
• 500 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rye Reduced-calorie Bread have 2.9 times more Fiber and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Rye Reduced-calorie Bread and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.