Comparing Nutrients in 300 calories White Reduced-calorie BreadVS Rye Bread

Weight per 300 calories

White Reduced-calorie Bread

145g

Rye Bread

116g

Rye Bread has 1.3 times more energy per unit of mass than White Reduced-calorie Bread, which is high in comparison to other foods. White Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - White Reduced-calorie Bread or Rye Bread?

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread

15%

10%

75%

Rye Bread

13%

12%

75%

300 kcal ▼

Macro Nutrients

White Reduced-calorie Breadvs Rye Bread

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.74%3.62g

Fat

3.94%3.82g

3.62 gvs3.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.5%0.8g

Saturated Fat

2.27%0.73g

0.8 gvs0.73 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.54%0.041g

Omega 3

4.34%0.069g

0.041 gvs0.069 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.53%0.77g

Omega 6

5.04%0.86g

0.77 gvs0.86 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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49.4%64.2g

Carbohydrate

43%56g

64.2 gvs56 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.5%6.9g

Sugars

6.15%4.46g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.9 gvs4.46 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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37%14g

Fiber

17.7%6.7g

14 gvs6.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.5%12.6g

Protein

17.6%9.85g

12.6 gvs9.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

White Reduced-calorie Breadvs Rye Bread

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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49.5%0.59mg

Vitamin B1

42%0.5mg

Thiamine

0.59 mgvs0.5 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.2%0.42mg

Vitamin B2

30%0.39mg

Riboflavin

0.42 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%5.28mg

Vitamin B3

27.5%4.4mg

Niacin, nicotinic acid, niacinamide

5.28 mgvs4.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.4%0.67mg

Vitamin B5

10%0.51mg

Pantothenic acid

0.67 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.7%0.061mg

Vitamin B6

6.7%0.087mg

Pyridoxine

0.061 mgvs0.087 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.4%138μg

Vitamin B9

32%127μg

Folates and Folic Acid

138 μgvs127 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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17%0.41μg

Vitamin B12

0%0μg

Cobalamin

0.41 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.81%0.72mg

Vitamin C

0.51%0.46mg

Ascorbic acid

0.72 mgvs0.46 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.84%0.28mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.28 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.72%0.87μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

0.87 μgvs1.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Reduced-calorie Breadvs Rye Bread

13.6%136mg

Calcium

8.46%84.6mg

136 mgvs84.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg

Copper

24%0.22mg

0.48 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.48%59μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs59 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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57.8%4.62mg

Iron

41%3.28mg

4.62 mgvs3.28 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.94%33.3mg

Magnesium

11%46.3mg

33.3 mgvs46.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24.6%0.57mg

Manganese

41.5%0.95mg

0.57 mgvs0.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25%175mg

Phosphorus

20.7%145mg

175 mgvs145 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.24%110mg

Potassium

5.66%192mg

110 mgvs192 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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57%31.4μg

Selenium

65%35.8μg

31.4 μgvs35.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46.3%694mg

Sodium

46.6%698mg

694 mgvs698 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.7%1.94mg

Zinc

12%1.32mg

1.94 mgvs1.32 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.7%62g

Water

1.17%43.2g

62 gvs43.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of White Reduced-calorie Bread vs Rye Bread:

White Reduced-calorie Bread has 1.3 times more Vitamin B5 and more Vitamin B12 than Rye Bread.
While Rye Bread contains 1.4 times more Vitamin B6 than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Rye Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
Both White Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for White Reduced-calorie Bread vs Rye Bread:

White Reduced-calorie Bread has 1.6 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 1.2 times more Phosphorus and 1.5 times more Zinc than Rye Bread.
While Rye Bread contains 1.4 times more Magnesium, 1.7 times more Manganese and 1.7 times more Potassium than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Rye Bread have similar amounts of Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

White Reduced-calorie Bread has 1.5 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Rye Bread.
While Rye Bread contains 1.7 times more Omega 3 than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Rye Bread have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 300 kcal.
Both White Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

White Reduced-calorie BreadVS Rice Bran BreadRye BreadVS Rice Bran BreadWhite Reduced-calorie BreadVS Toasted Rye BreadRye BreadVS Toasted Rye Bread

Compare Foods

Comparing Nutrients in 300 calories White Reduced-calorie BreadVS Rye Bread

Weight per 300 calories

Which food has more nutrients per 300 calories - White Reduced-calorie Bread or Rye Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: