Comparing Nutrients in 500 calories Rye Bread VS Bread, whole-wheat, prepared from recipe

Weight per 500 calories

• Rye Bread: 193g
• Bread, whole-wheat, prepared from recipe: 180g

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 Bread, whole-wheat, prepared from recipe?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Bread, whole-wheat, prepared from recipe	12%	17%	71%

Macro Nutrients

	Rye Bread	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.57% 6.37g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	3.78% 1.2g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	7.24% 0.12g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	27.7% 4.7g	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	71% 92g	130g per day for Men 19-50 years
Sugars	10.3% 7.43g	9.53% 6.9g	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	28.4% 10.8g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Bread, whole-wheat, prepared from recipe	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	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.35mg	44.8% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	27.5% 0.36mg	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	29.2% 117μg	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	9.1% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	14% 141mg	5.94% 59.4mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	50.6% 0.46mg	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	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.2mg	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	147% 3.4mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	9.43% 320mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	108% 59.7μg	126% 69.4μg	55μg per day for Men 19-50 years
Sodium	77.6% 1164mg	41.5% 622mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.95% 72g	1.6% 59g	3700g per day for Men 19-50 years

Rye Bread VS Bread, Whole-wheat, Prepared From Recipe Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rye Bread or Bread, whole-wheat, prepared from recipe?

Lets compare vitamin content per 500 calories of Rye Bread vs Bread, whole-wheat, prepared from recipe:

• 500 calories of Rye Bread have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.8 times more Vitamin B9 than Bread, whole-wheat, prepared from recipe.
• While 500 kcal of Bread, whole-wheat, prepared from recipe contain 2.5 times more Vitamin B6 and 7.3 times more Vitamin K than Rye Bread.
• Both Rye Bread and Bread, whole-wheat, prepared from recipe provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Rye Bread have insufficient amounts of Vitamin K
• Both Rye Bread as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Rye Bread vs Bread, whole-wheat, prepared from recipe:

• 500 calories of Rye Bread have 2.4 times more Calcium and 1.9 times more Sodium than Bread, whole-wheat, prepared from recipe.
• While 500 kcal of Bread, whole-wheat, prepared from recipe contain 1.3 times more Copper, 1.9 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Potassium than Rye Bread.
• Both Rye Bread and Bread, whole-wheat, prepared from recipe contain similar levels of Iron, Selenium and Zinc per 500 calories.
• 500 calories of Rye Bread lack sufficient amounts of Potassium
• 500 calories of Bread, whole-wheat, prepared from recipe lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Bread, whole-wheat, prepared from recipe contain 1.5 times more Fat, 4.9 times more Omega 3 and 3.3 times more Omega 6 than Rye Bread.
• Both Rye Bread and Bread, whole-wheat, prepared from recipe offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Rye Bread provide inadequate amounts of Omega 3 and Omega 6