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Murray Vanilla Wafers vs. Rye bread — In-Depth Nutrition Comparison

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Summary of differences between murray Vanilla Wafers and rye bread

  • Murray Vanilla Wafers have more monounsaturated fat and polyunsaturated fat, while rye bread has more fiber, phosphorus, vitamin B2, vitamin B3, and folate.
  • Murray Vanilla Wafers cover your daily need for saturated fat, 25% more than rye bread.
  • Murray Vanilla Wafers contain 8 times more polyunsaturated fat than rye bread. While murray Vanilla Wafers contain 6.6g of polyunsaturated fat, rye bread contains only 0.799g.
  • The amount of saturated fat in rye bread is lower.

These are the specific foods used in this comparison MURRAY, Vanilla Wafer and Bread, rye.

Infographic

Murray Vanilla Wafers vs Rye bread infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 7.4% 0% 0% 0% 18% 52% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Contains less SodiumSodium -33.5%
Contains more PotassiumPotassium +97.6%
Contains more PhosphorusPhosphorus +197.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 53% 49% 0% 0% 0% 0% 66% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin B2Vitamin B2 +45.7%
Contains more Vitamin B3Vitamin B3 +46.3%
Contains more FolateFolate +25%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.434mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Murray Vanilla Wafers Rye bread DV% diff.
Selenium 30.9µg 56%
Polyunsaturated fat 6.6g 0.799g 39%
Manganese 0.824mg 36%
Iron 2.83mg 35%
Saturated fat 5.7g 0.626g 23%
Fats 17.4g 3.3g 22%
Copper 0.186mg 21%
Fiber 1.4g 5.8g 18%
Phosphorus 42mg 125mg 12%
Zinc 1.14mg 10%
Calories 461kcal 259kcal 10%
Magnesium 40mg 10%
Sodium 401mg 603mg 9%
Protein 4g 8.5g 9%
Vitamin B5 0.44mg 9%
Carbs 72.9g 48.3g 8%
Vitamin B2 0.23mg 0.335mg 8%
Vitamin B3 2.6mg 3.805mg 8%
Calcium 73mg 7%
Folate 88µg 110µg 6%
Monounsaturated fat 3.9g 1.311g 6%
Vitamin B6 0.075mg 6%
Choline 14.6mg 3%
Potassium 84mg 166mg 2%
Vitamin E 0.33mg 2%
Vitamin B1 0.42mg 0.434mg 1%
Vitamin K 1.2µg 1%
Vitamin C 0.4mg 0%
Net carbs 71.5g 42.5g N/A
Cholesterol 1mg 0mg 0%
Sugar 31.5g 3.85g N/A
Trans fat 0.25g N/A
Tryptophan 0.096mg 0%
Threonine 0.255mg 0%
Isoleucine 0.319mg 0%
Leucine 0.579mg 0%
Lysine 0.233mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.411mg 0%
Valine 0.379mg 0%
Histidine 0.182mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 17% 73% 4%
Protein: 4 g
Fats: 17.4 g
Carbs: 72.9 g
Water: 4.1 g
Other: 1.6 g
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more FatsFats +427.3%
Contains more CarbsCarbs +50.9%
Contains more ProteinProtein +112.5%
Contains more WaterWater +809.8%
Contains more OtherOther +62.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 24% 41%
Saturated fat: Sat. Fat 5.7 g
Monounsaturated fat: Mono. Fat 3.9 g
Polyunsaturated fat: Poly. Fat 6.6 g
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains more Mono. FatMonounsaturated fat +197.5%
Contains more Poly. FatPolyunsaturated fat +726%
Contains less Sat. FatSaturated fat -89%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.