Comparing Nutrients in 5 ounces Rye Bread VS 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	12.7% 367kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	4.82% 4.68g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	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	52.7% 68.5g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	7.53% 5.46g	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	21.6% 8.22g	36% 13.7g	38g per day for Men 19-50 years
Protein	21.5% 12g	22% 12.3g	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	51.3% 0.62mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.5% 0.47mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	32.3% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 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	39% 156μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	3.1% 0.47mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	10.3% 103mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 72.3μg	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	50% 4mg	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	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	25.3% 177mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	57% 855mg	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.43% 53g	1.64% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS White Reduced-calorie Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Rye Bread versus 5 oz of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Rye Bread have 1.8 times more Vitamin B6 and 1.7 times more Vitamin E than White Reduced-calorie Bread.
• While 5 oz of White Reduced-calorie Bread contain more Vitamin B12 than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Rye Bread have insufficient amounts of Vitamin B12
• 5 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Rye Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Rye Bread have 1.7 times more Magnesium, 2.1 times more Manganese, 2.2 times more Potassium, 1.4 times more Selenium and 1.3 times more Sodium than White Reduced-calorie Bread.
• While 5 oz of White Reduced-calorie Bread contain 1.3 times more Calcium and 1.8 times more Copper than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread contain similar levels of Iron, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rye Bread have 1.3 times more Energy, 1.3 times more Fat, 2.1 times more Omega 3 and 1.4 times more Omega 6 than White Reduced-calorie Bread.
• While 5 oz of White Reduced-calorie Bread contain 1.7 times more Fiber than Rye Bread.
• Both Rye Bread and White Reduced-calorie Bread offer comparable quantities of Carbohydrate, Sugars and Protein per five ounces.
• 5 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3