Comparing Nutrients in 100 grams 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	8.93% 259kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	34% 44.3g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	6.57% 4.76g	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	15.3% 5.8g	25.5% 9.7g	38g per day for Men 19-50 years
Protein	15% 8.5g	15.5% 8.7g	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	36% 0.43mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	3.23% 0.042mg	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	27.5% 110μg	23.8% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.7% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0.56% 0.5mg	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	2.2% 0.33mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	7.3% 73mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	36.7% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	35.4% 2.83mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	17% 0.39mg	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	18% 125mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	32% 479mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	1% 37.3g	1.16% 43g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Rye Bread have 1.8 times more Vitamin B6 and 1.7 times more Vitamin E than White Reduced-calorie Bread.
• While 100 g 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 100 grams.
• 100 grams of Rye Bread have insufficient amounts of Vitamin B12
• 100 grams 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 100 grams.

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

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of White Reduced-calorie Bread provide inadequate amounts of Omega 3