Comparing Nutrients in 7 ounces Rolls, dinner, rye VS Rolls, dinner, wheat

Macros Ratio

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

Macro Nutrients

	Rolls, dinner, rye	Rolls, dinner, wheat	Recommended Dietary Allowance
Energy	19.6% 568kcal	18.7% 542kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	9.3% 2.97g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	12.2% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	70.2% 91g	130g per day for Men 19-50 years
Sugars	3.2% 2.32g	4.46% 3.23g	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	25.6% 9.72g	20% 7.54g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, rye	Rolls, dinner, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	71.6% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	50.5% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	11.6% 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	49% 196μg	29.8% 119μg	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	4.5% 0.67mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, rye	Rolls, dinner, wheat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	33% 0.3mg	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	67% 5.36mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	88.3% 2.03mg	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	45% 316mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	86% 1290mg	69.3% 1040mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2% 73.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rolls, dinner, rye vs Rolls, dinner, wheat:

• Rolls, dinner, rye have 1.7 times more Vitamin B9 than Rolls, dinner, wheat.
• Both Rolls, dinner, rye and Rolls, dinner, wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 7 oz.
• Both Rolls, dinner, rye as well as Rolls, dinner, wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rolls, dinner, rye vs Rolls, dinner, wheat:

• Rolls, dinner, rye have 1.3 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.2 times more Sodium than Rolls, dinner, wheat.
• While Rolls, dinner, wheat contain 5.9 times more Calcium, 1.3 times more Iron and 1.5 times more Manganese than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Rolls, dinner, wheat have similar amounts of Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, dinner, rye have 1.3 times more Fiber than Rolls, dinner, wheat.
• While Rolls, dinner, wheat contain 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.
• Both Rolls, dinner, rye and Rolls, dinner, wheat have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 7 oz.
• Both Rolls, dinner, rye as well as Rolls, dinner, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.