Comparing Nutrients in 5 ounces Rye Reduced-calorie Bread VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Rye Reduced-calorie Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	9.92% 288kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	4.24% 4.1g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	9.3% 6.75g	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	44.8% 17g	36% 13.7g	38g per day for Men 19-50 years
Protein	23% 13g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie 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	43.4% 0.52mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	32.3% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	4.58% 0.06mg	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	20.6% 82.2μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.63% 0.57mg	0.79% 0.71mg	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	2.65% 0.4mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	10.8% 108mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	52% 0.47mg	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	55% 4.4mg	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	24% 0.55mg	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	15.8% 111mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	48.5% 727mg	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	1.64% 61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rye Reduced-calorie Bread vs White Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.8 times more Vitamin B6 and 1.5 times more Vitamin E than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B9 and 7 times more Vitamin B12 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Rye Reduced-calorie Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Rye Reduced-calorie Bread vs White Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.3 times more Potassium and 1.3 times more Selenium than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 2.5 times more Copper, 1.6 times more Phosphorus and 2 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Calcium, Iron, Magnesium, Manganese, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rye Reduced-calorie Bread has 1.5 times more Omega 3, 1.3 times more Omega 6 and 1.2 times more Fiber than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 1.5 times more Saturated Fat and 2.1 times more Sugars than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Protein per 5 oz.
• Both Rye Reduced-calorie Bread as well as White Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.