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

Weight per 500 calories

• Rye Bread: 193g
• White Reduced-calorie Bread: 242g

Rye Bread has 1.3 times more energy per 100g than White Reduced-calorie Bread. It has high energy density when compared to other foods. White Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.57% 6.37g	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	3.78% 1.2g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	7.24% 0.12g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	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	71.7% 93g	82.3% 107g	130g per day for Men 19-50 years
Sugars	10.3% 7.43g	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	29.5% 11g	61.7% 23.4g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Rye 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	70% 0.84mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.35mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	53% 212μg	57.4% 229μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28% 0.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.86% 0.77mg	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	4.25% 0.64mg	3.06% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.2% 1.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	14% 141mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	88.6% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	2.46% 98μg	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	68.3% 5.46mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.2mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	34.5% 241mg	41.8% 292mg	700mg per day for Men 19-50 years
Potassium	9.43% 320mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	108% 59.7μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	77.6% 1164mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	1.95% 72g	2.8% 104g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Rye Bread have 1.4 times more Vitamin B6 than White Reduced-calorie Bread.
• While 500 kcal of White Reduced-calorie Bread contain 1.3 times more Vitamin B5 and more Vitamin B12 than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Rye Bread have insufficient amounts of Vitamin B12
• 500 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin B6
• Both Rye 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 calories.

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

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

Comparison of macro-nutrients per 500 calories:

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