Comparing Nutrients in 100 calories Oat Bran Reduced-calorie Bread VS Toasted Oat Bran Reduced-calorie Bread

Weight per 100 calories

• Oat Bran Reduced-calorie Bread: 49.8g
• Toasted Oat Bran Reduced-calorie Bread: 41.8g

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

Which food has more nutrients per 100 calories - Oat Bran Reduced-calorie Bread or Toasted Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	3.17% 0.051g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.5g	16% 20.6g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	2.42% 1.76g	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	15.7% 5.97g	15.7% 6g	38g per day for Men 19-50 years
Protein	7.1% 4g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.94% 0.051mg	2.8% 0.036mg	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	10% 40.3μg	8.58% 34.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	0.93% 0.14mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.7% 0.85μg	0.7% 0.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2.84% 28.4mg	2.85% 28.5mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	6.83% 0.062mg	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	19.6% 1.57mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	6.5% 27.4mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	18.3% 0.42mg	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	9.88% 69mg	8.6% 60.3mg	700mg per day for Men 19-50 years
Potassium	1.5% 50.7mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	18.6% 10.3μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	4.75% 0.52mg	4.53% 0.5mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oat Bran Reduced-calorie Bread vs Toasted Oat Bran Reduced-calorie Bread:

• Oat Bran Reduced-calorie Bread has 1.2 times more Vitamin B1, 3.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Toasted Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Oat Bran Reduced-calorie Bread as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oat Bran Reduced-calorie Bread vs Toasted Oat Bran Reduced-calorie Bread:

• Oat Bran Reduced-calorie Bread has 2.4 times more Copper and 1.3 times more Manganese than Toasted Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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