Comparing Nutrients in 7 ounces Rye Reduced-calorie Bread VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Rye Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	14% 403kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	65% 84.3g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	10% 7.36g	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	4.43% 3.2g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	62.7% 24g	58% 22g	38g per day for Men 19-50 years
Protein	32.2% 18g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Wheat 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	60.7% 0.73mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	9.16% 0.12mg	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	28.8% 115μg	45% 181μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	0.22% 0.2mg	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	3.7% 0.56mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	15% 151mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	37.7% 0.34mg	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	77% 6.15mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	104% 2.4mg	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	22% 155mg	42.2% 296mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	110% 60.3μg	55μg per day for Men 19-50 years
Sodium	68% 1018mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.12% 78.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rye Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.7 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin B12 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin E per 7 oz.
• Both Rye Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Rye Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• Rye Reduced-calorie Bread has 1.5 times more Sodium than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 2.1 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Iron, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Wheat Reduced-calorie Bread contains 2.3 times more Saturated Fat, 2.1 times more Omega 3, 1.5 times more Omega 6, 1.6 times more Sugars and 1.5 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Fiber per 7 oz.
• Both Rye Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.