Comparing Nutrients in 500 calories Rye Bread VS Commercial Whole-wheat Bread

Weight per 500 calories

• Rye Bread: 193g
• Commercial Whole-wheat Bread: 198g

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

Discover which food has more nutrients per 500 calories - Rye Bread or Commercial Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.57% 6.37g	7.16% 6.94g	97g per day for Men 19-50 years
Saturated Fat	3.78% 1.2g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	7.24% 0.12g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	17% 2.87g	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	65% 84.7g	130g per day for Men 19-50 years
Sugars	10.3% 7.43g	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	29.5% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Commercial Whole-wheat 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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	25.5% 0.33mg	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	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	33% 0.43mg	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	21% 83.3μg	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	0.86% 0.77mg	0% 0mg	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	14% 141mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	50% 0.45mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.2mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	9.43% 320mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	108% 59.7μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	77.6% 1164mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.95% 72g	2.1% 77.4g	3700g per day for Men 19-50 years

Rye Bread VS Commercial Whole-wheat Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rye Bread or Commercial Whole-wheat Bread?

Lets compare vitamin content per 500 calories of Rye Bread vs Commercial Whole-wheat Bread:

• 500 calories of Rye Bread have 2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 500 kcal of Commercially Prepared Whole-wheat Bread contain 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 8.3 times more Vitamin E and 6.7 times more Vitamin K than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Rye Bread have insufficient amounts of Vitamin E and Vitamin K
• Both Rye Bread as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rye Bread vs Commercial Whole-wheat Bread:

• 500 calories of Rye Bread have 1.3 times more Sodium than Commercial Whole-wheat Bread.
• While 500 kcal of Commercially Prepared Whole-wheat Bread contain 2.3 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread contain similar levels of Iron and Selenium per 500 calories.
• 500 calories of Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Commercially Prepared Whole-wheat Bread contain 2.4 times more Omega 3, 2 times more Omega 6 and 1.5 times more Protein than Rye Bread.
• Both Rye Bread and Commercial Whole-wheat Bread offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• 500 calories of Rye Bread provide inadequate amounts of Omega 3 and Omega 6