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Nutrients in 300 calories of Rye Bread

Bread, rye.

Weight per 300 Calories

Rye Bread
116g

Rye Bread has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
13%
12%
75%
300 kcal ▼

Macro Nutrients

Rye Bread
Energy300 kcal
10.3%
Rye Bread has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.82 g
3.94%
Rye Bread has 3.8223938223938 g of Fat per 300 calories, which is 3.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.73 g
2.27%
Rye Bread has 0.72509652509653 g of Saturated Fat per 300 calories, which is 2.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.069 g
4.34%
Rye Bread has 0.069498069498069 g of Omega 3 per 300 calories, which is 4.34% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.86 g
5.04%
Rye Bread has 0.85598455598456 g of Omega 6 per 300 calories, which is 5.04% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Rye Bread has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate56 g
43%
Rye Bread has 55.945945945946 g of Carbohydrate per 300 calories, which is 43% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.46 g
6.15%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Rye Bread has 4.4594594594595 g of Sugars per 300 calories, which is 6.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber6.7 g
17.7%
Rye Bread has 6.7181467181467 g of Fiber per 300 calories, which is 17.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.85 g
17.6%
Rye Bread has 9.8455598455598 g of Protein per 300 calories, which is 17.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rye Bread
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Rye Bread has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.5 mg
42%
Thiamine
Rye Bread has 0.5027027027027 mg of Vitamin B1 per 300 calories, which is 42% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg
30%
Riboflavin
Rye Bread has 0.38803088803089 mg of Vitamin B2 per 300 calories, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.4 mg
27.5%
Niacin, nicotinic acid, niacinamide
Rye Bread has 4.4073359073359 mg of Vitamin B3 per 300 calories, which is 27.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.51 mg
10%
Pantothenic acid
Rye Bread has 0.50965250965251 mg of Vitamin B5 per 300 calories, which is 10% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.087 mg
6.7%
Pyridoxine
Rye Bread has 0.086872586872587 mg of Vitamin B6 per 300 calories, which is 6.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9127 μg
32%
Folates and Folic Acid
Rye Bread has 127.41312741313 μg of Vitamin B9 per 300 calories, which is 32% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Rye Bread has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.46 mg
0.51%
Ascorbic acid
Rye Bread has 0.46332046332046 mg of Vitamin C per 300 calories, which is 0.51% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Rye Bread has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.38 mg
2.55%
Tocopherols and Tocotrienols
Rye Bread has 0.38223938223938 mg of Vitamin E per 300 calories, which is 2.55% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.4 μg
1.16%
Phytomenadione or phylloquinone
Rye Bread has 1.3899613899614 μg of Vitamin K per 300 calories, which is 1.16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rye Bread
Calcium84.6 mg
8.46%
Rye Bread has 84.555984555985 mg of Calcium per 300 calories, which is 8.46% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.22 mg
24%
Rye Bread has 0.21544401544402 mg of Copper per 300 calories, which is 24% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride59 μg
1.48%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Rye Bread has 59.073359073359 μg of Fluoride per 300 calories, which is 1.48% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron3.28 mg
41%
Rye Bread has 3.2779922779923 mg of Iron per 300 calories, which is 41% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium46.3 mg
11%
Rye Bread has 46.332046332046 mg of Magnesium per 300 calories, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.95 mg
41.5%
Rye Bread has 0.95444015444015 mg of Manganese per 300 calories, which is 41.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus145 mg
20.7%
Rye Bread has 144.78764478764 mg of Phosphorus per 300 calories, which is 20.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium192 mg
5.66%
Rye Bread has 192.27799227799 mg of Potassium per 300 calories, which is 5.66% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium35.8 μg
65%
Rye Bread has 35.791505791506 μg of Selenium per 300 calories, which is 65% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium698 mg
46.6%
Rye Bread has 698.4555984556 mg of Sodium per 300 calories, which is 46.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.32 mg
12%
Rye Bread has 1.3204633204633 mg of Zinc per 300 calories, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water43.2 g
1.17%
Rye Bread has 43.204633204633 g of Water per 300 calories, which is 1.17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Rye Bread:
Minerals in 300 calories of Rye Bread:
Macronutrients in 300 calories of Rye Bread:



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