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

Weight per 500 calories

• Wheat Reduced-calorie Bread: 230g
• Toasted Rye Bread: 176g

Toasted Rye Bread has 1.3 times more energy per unit of mass than Wheat Reduced-calorie Bread, which is high in comparison to other foods. Wheat Reduced-calorie Bread having above average energy density.

Discover which food has more nutrients per 500 calories - Wheat Reduced-calorie Bread or Toasted Rye Bread?

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Wheat Reduced-calorie Bread	Toasted 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	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	6.05% 1.94g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	7.26% 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	72% 93g	130g per day for Men 19-50 years
Sugars	11.8% 8.55g	10.3% 7.45g	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	29.7% 11.3g	38g per day for Men 19-50 years
Protein	55% 30.7g	29.6% 16.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Toasted 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	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	10% 0.13mg	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	45.3% 181μg	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	0.39% 0.35mg	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	4.34% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.46μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Toasted 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	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	84% 6.7mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	18% 75.7mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	69.3% 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	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	9.48% 322mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	78% 1169mg	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	1.48% 54.6g	3700g per day for Men 19-50 years

Wheat Reduced-calorie Bread VS Toasted Rye Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Wheat Reduced-calorie Bread or Toasted Rye Bread?

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

• 500 calories of Wheat Reduced-calorie Bread have 1.3 times more Vitamin B3 than Toasted Rye Bread.
• While 500 kcal of Toasted Rye Bread contain 1.8 times more Vitamin B2 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Toasted Rye Bread provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Wheat Reduced-calorie Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Wheat Reduced-calorie Bread have 2.7 times more Calcium, 1.2 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than Toasted Rye Bread.
• While 500 kcal of Toasted Rye Bread contain 1.5 times more Sodium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Toasted Rye Bread contain similar levels of Copper and Selenium per 500 calories.
• 500 calories of Toasted Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wheat Reduced-calorie Bread have 1.7 times more Omega 3, 1.8 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Toasted Rye Bread.
• Both Wheat Reduced-calorie Bread and Toasted Rye Bread offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Toasted Rye Bread provide inadequate amounts of Omega 3 and Omega 6