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

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Rye Bread	13%	12%	75%

Macro Nutrients

	Wheat Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Energy	10.6% 308kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	4.82% 4.68g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	9.17% 1.56g	6.16% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.3% 60.2g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	7.25% 5.26g	7.53% 5.46g	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	3.17% 2.3g	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	% 1.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	33.7% 19g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	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	41.3% 0.5mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	8.18% 0.11mg	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	32.2% 129μg	39% 156μg	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	0.16% 0.14mg	0.63% 0.57mg	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	2.27% 0.34mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Calcium	23% 231mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	29.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 72.3μg	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	51.6% 4.12mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	50.8% 1.17mg	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	30% 211mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	6.25% 213mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	79.6% 43.8μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	57% 855mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.5% 56g	1.43% 53g	3700g per day for Men 19-50 years

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

• Rye Bread contains 2.4 times more Vitamin B2, 1.4 times more Vitamin E and 6 times more Vitamin K than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Wheat Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Wheat Reduced-calorie Bread has 2.2 times more Calcium and 1.5 times more Manganese than Rye Bread.
• While Rye Bread contains 1.8 times more Sodium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Wheat Reduced-calorie Bread has 1.3 times more Saturated Fat, 1.5 times more Omega 3, 1.5 times more Omega 6, 1.9 times more Fiber and 1.6 times more Protein than Rye Bread.
• Both Wheat Reduced-calorie Bread and Rye Bread have similar amounts of Energy, Fat, Carbohydrate and Sugars per 5 oz.
• Both Wheat Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.