Comparing Nutrients in 100 grams 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	9.86% 286kcal	9.4% 273kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	4.68% 1.5g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	3.86% 0.66g	6.17% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	35.4% 46g	130g per day for Men 19-50 years
Sugars	1.6% 1.17g	2.25% 1.63g	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	13% 4.9g	10% 3.8g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	15.4% 8.6g	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	31.7% 0.38mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	25.5% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.77% 0.062mg	5.85% 0.076mg	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	24.8% 99μg	15% 60μg	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	2.27% 0.34mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, rye	Rolls, dinner, wheat	Recommended Dietary Allowance
Calcium	3% 30mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	16.7% 0.15mg	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	33.8% 2.7mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	44.5% 1.02mg	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	22.7% 159mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	50.5% 28μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Rolls, dinner, rye as well as Rolls, dinner, wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Rolls, dinner, rye as well as Rolls, dinner, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.