Comparing Nutrients in 7 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	17.7% 514kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	67.6% 88g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	13% 9.45g	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	30.3% 11.5g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	30% 17g	31% 17.3g	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	71.8% 0.86mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	6.4% 0.083mg	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	54.6% 218μg	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	1.1% 0.99mg	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	4.37% 0.65mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	14.5% 145mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	2.53% 101μg	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	70.2% 5.6mg	79% 6.33mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	33.7% 0.78mg	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	35.4% 248mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	111% 61.3μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	79.8% 1197mg	63.4% 951mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2% 74g	2.3% 85g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Rye Bread have 1.8 times more Vitamin B6 and 1.7 times more Vitamin E than White Reduced-calorie Bread.
• While 7 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 seven ounces.
• 7 ounces of Rye Bread have insufficient amounts of Vitamin B12
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.
• 7 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3