Comparing Nutrients in 500 calories White Reduced-calorie BreadVS Rye Bread

Weight per 500 calories

White Reduced-calorie Bread

242g

Rye Bread

193g

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 500 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%

500 kcal ▼

Macro Nutrients

White Reduced-calorie Breadvs Rye Bread

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.23%6.04g

Fat

6.57%6.37g

6.04 gvs6.37 g

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

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4.14%1.33g

Saturated Fat

3.78%1.2g

1.33 gvs1.2 g

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

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4.23%0.068g

Omega 3

7.24%0.12g

0.068 gvs0.12 g

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

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7.54%1.3g

Omega 6

8.4%1.43g

1.3 gvs1.43 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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82.3%107g

Carbohydrate

71.7%93g

107 gvs93 g

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

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16%11.5g

Sugars

10.3%7.43g

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

11.5 gvs7.43 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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61.7%23.4g

Fiber

29.5%11g

23.4 gvs11 g

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

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37.5%21g

Protein

29.3%16.4g

21 gvs16.4 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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82.5%0.99mg

Vitamin B1

70%0.84mg

Thiamine

0.99 mgvs0.84 mg

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

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53.7%0.7mg

Vitamin B2

49.7%0.65mg

Riboflavin

0.7 mgvs0.65 mg

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

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55%8.8mg

Vitamin B3

46%7.35mg

Niacin, nicotinic acid, niacinamide

8.8 mgvs7.35 mg

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

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22.3%1.1mg

Vitamin B5

17%0.85mg

Pantothenic acid

1.1 mgvs0.85 mg

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

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7.8%0.1mg

Vitamin B6

11%0.14mg

Pyridoxine

0.1 mgvs0.14 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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57.4%229μg

Vitamin B9

53%212μg

Folates and Folic Acid

229 μgvs212 μg

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

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28%0.68μg

Vitamin B12

0%0μg

Cobalamin

0.68 μgvs0 μg

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

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1.34%1.2mg

Vitamin C

0.86%0.77mg

Ascorbic acid

1.2 mgvs0.77 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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3.06%0.46mg

Vitamin E

4.25%0.64mg

Tocopherols and Tocotrienols

0.46 mgvs0.64 mg

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

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1.2%1.45μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

1.45 μgvs2.3 μg

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

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Minerals

White Reduced-calorie Breadvs Rye Bread

22.7%227mg

Calcium

14%141mg

227 mgvs141 mg

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

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88.6%0.8mg

Copper

40%0.36mg

0.8 mgvs0.36 mg

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

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Fluoride

2.46%98μg

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

NA μgvs98 μg

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

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96%7.7mg

Iron

68.3%5.46mg

7.7 mgvs5.46 mg

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

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13.2%55.6mg

Magnesium

18.4%77.2mg

55.6 mgvs77.2 mg

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

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41%0.94mg

Manganese

69%1.6mg

0.94 mgvs1.6 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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41.8%292mg

Phosphorus

34.5%241mg

292 mgvs241 mg

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

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5.4%184mg

Potassium

9.43%320mg

184 mgvs320 mg

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

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95%52.4μg

Selenium

108%59.7μg

52.4 μgvs59.7 μg

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

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77%1157mg

Sodium

77.6%1164mg

1157 mgvs1164 mg

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

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29.4%3.24mg

Zinc

20%2.2mg

3.24 mgvs2.2 mg

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

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2.8%104g

Water

1.95%72g

104 gvs72 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both White Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories White Reduced-calorie BreadVS Rye Bread

Weight per 500 calories

Which food has more nutrients per 500 calories - White Reduced-calorie Bread or Rye Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: