Comparing Nutrients in 5 ounces Rolls, dinner, wheat VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Rolls, dinner, wheat	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	13.3% 387kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.93g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	6.63% 2.12g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65.2g	58% 75.3g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	2.3% 1.66g	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	14% 5.4g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	21.8% 12g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.8% 0.39mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	6.76% 0.088mg	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	21.3% 85μg	35% 140μg	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% 0mg	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	3.4% 0.51mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	25% 249mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	31.7% 0.28mg	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	63% 5.03mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	43.3% 1mg	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	21% 147mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	85% 46.8μg	71.6% 39.4μg	55μg per day for Men 19-50 years
Sodium	49.5% 743mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	1.15% 42.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, wheat VS Rolls, dinner, rye per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, dinner, wheat versus 5 oz of Rolls, dinner, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rolls, dinner, wheat vs Rolls, dinner, rye:

• 5 ounces of Rolls, dinner, wheat have 1.2 times more Vitamin B6 than Rolls, dinner, rye.
• While 5 oz of Rolls, dinner, rye contain 1.7 times more Vitamin B9 than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, rye provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per five ounces.
• Both Rolls, dinner, wheat as well as Rolls, dinner, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rolls, dinner, wheat vs Rolls, dinner, rye:

• 5 ounces of Rolls, dinner, wheat have 5.9 times more Calcium, 1.3 times more Iron and 1.5 times more Manganese than Rolls, dinner, rye.
• While 5 oz of Rolls, dinner, rye contain 1.3 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, rye contain similar levels of Selenium, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, dinner, wheat have 1.9 times more Fat, 2.5 times more Saturated Fat, 1.6 times more Omega 6 and 1.4 times more Sugars than Rolls, dinner, rye.
• While 5 oz of Rolls, dinner, rye contain 1.3 times more Fiber than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, rye offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per five ounces.