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

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Wheat Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Energy	15% 431kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	9.48% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	81% 105g	130g per day for Men 19-50 years
Sugars	10% 7.36g	11.6% 8.4g	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	4.43% 3.2g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	47.2% 26.4g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Toasted 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	58% 0.69mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	46.7% 7.47mg	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	9.16% 0.12mg	11.3% 0.15mg	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	45% 181μg	51% 204μg	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	0.22% 0.2mg	0.44% 0.4mg	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	3.18% 0.48mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	32.3% 323mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	45% 0.4mg	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	72% 5.77mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	78% 1.8mg	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	42.2% 296mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	110% 60.3μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Toasted Rye Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Wheat Reduced-calorie Bread versus 7 oz of Toasted Rye Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Toasted Rye Bread contain 2.4 times more Vitamin B2 and 1.5 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Toasted Rye Bread provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Wheat Reduced-calorie Bread as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Wheat Reduced-calorie Bread have 2 times more Calcium and 1.3 times more Manganese than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 2 times more Sodium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Toasted Rye Bread contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Reduced-calorie Bread have 1.2 times more Saturated Fat, 1.3 times more Omega 3, 1.4 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 1.3 times more Energy and 1.3 times more Carbohydrate than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Toasted Rye Bread offer comparable quantities of Fat and Sugars per seven ounces.