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

Weight per 500 calories

• White Reduced-calorie Bread: 242g
• Toasted Rye Bread: 176g

Toasted Rye Bread has 1.4 times more energy per unit of mass than White Reduced-calorie Bread, which is high in comparison to other foods. White Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	White 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	6.23% 6.04g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	4.23% 0.068g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	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	82.3% 107g	72% 93g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	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	61.7% 23.4g	29.7% 11.3g	38g per day for Men 19-50 years
Protein	37.5% 21g	29.6% 16.5g	56g per day for Men 19-50 years

Vitamins

	White 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	82.5% 0.99mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	57.4% 229μg	45.3% 181μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	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	3.06% 0.46mg	4.34% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.45μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	22.7% 227mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	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	96% 7.7mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	18% 75.7mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	41.8% 292mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	9.48% 322mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	77% 1157mg	78% 1169mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.8% 104g	1.48% 54.6g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of White Reduced-calorie Bread have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin B12 than Toasted Rye Bread.
• While 500 kcal of Toasted Rye Bread contain 1.3 times more Vitamin B6 than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Rye Bread provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin B6
• 500 calories of Toasted Rye Bread have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of White Reduced-calorie Bread have 1.6 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 1.2 times more Phosphorus and 1.5 times more Zinc than Toasted Rye Bread.
• While 500 kcal of Toasted Rye Bread contain 1.4 times more Magnesium and 1.7 times more Manganese than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Rye Bread contain similar levels of Selenium and Sodium per 500 calories.
• Both White Reduced-calorie Bread as well as Toasted Rye Bread lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Reduced-calorie Bread have 1.5 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Toasted Rye Bread.
• Both White Reduced-calorie Bread and Toasted Rye Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both White Reduced-calorie Bread as well as Toasted Rye Bread provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.