Comparing Nutrients in 100 grams 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	7.5% 217kcal	9.8% 284kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.92g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	4.78% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	41% 53g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	5.83% 4.23g	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	2.23% 1.62g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	17% 6.4g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	16.8% 9.4g	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	29% 0.35mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	5.7% 0.074mg	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	22.8% 91μg	25.8% 103μg	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	0.11% 0.1mg	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	1.6% 0.24mg	2.47% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	16.3% 163mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	22.7% 0.2mg	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	36.4% 2.9mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	39.3% 0.91mg	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	21.3% 149mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	5.4% 183mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	22% 332mg	44.3% 664mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	1.07% 39.6g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Toasted Rye Bread per 100 g

Compare the macro and micronutrient content in 100 g of Wheat Reduced-calorie Bread versus 100 g of Toasted Rye Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Wheat Reduced-calorie Bread vs Toasted Rye Bread:

• 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Wheat Reduced-calorie Bread vs Toasted Rye Bread:

• 100 grams of Wheat Reduced-calorie Bread have 2 times more Calcium and 1.3 times more Manganese than Toasted Rye Bread.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.