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

Weight per 500 calories

• Wheat Reduced-calorie Bread: 230g
• Rye Bread: 193g

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

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

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Rye Bread	13%	12%	75%

Macro Nutrients

	Wheat Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.94% 6.73g	6.57% 6.37g	97g per day for Men 19-50 years
Saturated Fat	6.05% 1.94g	3.78% 1.2g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	7.24% 0.12g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.3% 98g	71.7% 93g	130g per day for Men 19-50 years
Sugars	11.8% 8.55g	10.3% 7.43g	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	5.15% 3.73g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	67.3% 25.6g	29.5% 11g	38g per day for Men 19-50 years
Protein	55% 30.7g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.2% 0.81mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	11% 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	52.4% 210μg	53% 212μg	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	0.26% 0.23mg	0.86% 0.77mg	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	3.7% 0.55mg	4.25% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.46μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Calcium	37.6% 376mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.46% 98μg	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	84% 6.7mg	68.3% 5.46mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	18.4% 77.2mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	69% 1.6mg	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	49% 343mg	34.5% 241mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	9.43% 320mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	108% 59.7μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	77.6% 1164mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.95% 72g	3700g per day for Men 19-50 years

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

• Rye Bread contains 2 times more Vitamin B2 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Wheat Reduced-calorie Bread as well as Rye 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 Wheat Reduced-calorie Bread vs Rye Bread:

• Wheat Reduced-calorie Bread has 2.7 times more Calcium, 1.2 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than Rye Bread.
• While Rye Bread contains 1.5 times more Sodium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Copper, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Wheat Reduced-calorie Bread has 1.6 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Rye Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Energy, Fat, Carbohydrate and Sugars per 500 kcal.
• Both Wheat Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.