Comparing Nutrients in 100 calories Oatmeal Bread VS Toasted Oatmeal Bread

Weight per 100 calories

• Oatmeal Bread: 37.2g
• Toasted Oatmeal Bread: 34.2g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Oatmeal Bread or Toasted Oatmeal Bread?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Oatmeal Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	2.32% 0.037g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	4.17% 3.03g	4.18% 3.03g	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	3.9% 1.5g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	5.58% 3.12g	5.63% 3.15g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0.21% 1.86μg	0.19% 1.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	9.9% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.86% 0.089mg	6.2% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	6.57% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	1.65% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.94% 0.025mg	1.77% 0.023mg	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	5.76% 23μg	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.46% 0.011μg	0.29% 0.007μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.11% 0.1mg	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	1.2% 0.18mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.46% 0.56μg	0.49% 0.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	2.45% 24.5mg	2.47% 24.7mg	1000mg per day for Men 19-50 years
Copper	8.63% 0.078mg	8.64% 0.078mg	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	12.5% 1mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	3.27% 13.8mg	3.34% 14mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	15.2% 0.35mg	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	6.7% 47mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	1.55% 52.8mg	1.55% 52.7mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.14μg	16.6% 9.14μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oatmeal Bread vs Toasted Oatmeal Bread:

• Oatmeal Bread has 1.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Toasted Oatmeal Bread.
• Both Oatmeal Bread and Toasted Oatmeal Bread have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 100 kcal.
• Both Oatmeal Bread as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oatmeal Bread vs Toasted Oatmeal Bread:

Both Oatmeal Bread and Toasted Oatmeal Bread have similar amounts of minerals per 100 kcal
• Both Oatmeal Bread and Toasted Oatmeal Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Oatmeal Bread and Toasted Oatmeal Bread have similar amounts of macro-nutrients per 100 kcal
• Both Oatmeal Bread and Toasted Oatmeal Bread have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Oatmeal Bread as well as Toasted Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.