Comparing Nutrients in 100 grams Rye Bread VS Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Bread	16%	15%	69%

Macro Nutrients

	Rye Bread	Bread	Recommended Dietary Allowance
Energy	8.93% 259kcal	9.45% 274kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	4.67% 4.53g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	8.5% 1.45g	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	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	7.9% 5.73g	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	3.2% 2.33g	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	% 1.66g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	10.5% 4g	38g per day for Men 19-50 years
Protein	15% 8.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	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	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	8.54% 0.11mg	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	21.3% 85μg	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	0.44% 0.4mg	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	2.2% 0.33mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Bread	Recommended Dietary Allowance
Calcium	7.3% 73mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	16.4% 0.15mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	44.6% 1.03mg	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	18% 125mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	31.5% 473mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.95% 35.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rye Bread vs Bread:

• Rye Bread has 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.7 times more Vitamin E than Wheat Bread.
• While Wheat Bread contains 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.1 times more Vitamin K than Rye Bread.
• Both Rye Bread and Wheat Bread have similar amounts of Vitamin B1 per 100 g.
• Both Rye Bread as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rye Bread vs Bread:

• Rye Bread has 1.3 times more Copper and 1.3 times more Sodium than Wheat Bread.
• While Wheat Bread contains 1.7 times more Calcium and 1.3 times more Iron than Rye Bread.
• Both Rye Bread and Wheat Bread have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rye Bread has 1.5 times more Fiber than Wheat Bread.
• While Wheat Bread contains 1.4 times more Fat, 2.7 times more Omega 3, 2 times more Omega 6, 1.5 times more Sugars and 1.3 times more Protein than Rye Bread.
• Both Rye Bread and Wheat Bread have similar amounts of Energy, Saturated Fat and Carbohydrate per 100 g.
• Both Rye Bread as well as Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.