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

Weight per 100 calories

• Oat Bran Reduced-calorie Bread: 49.8g
• Rye Reduced-calorie Bread: 49.3g

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

Discover which food has more nutrients per 100 calories - Oat Bran Reduced-calorie Bread or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Rye 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	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.17% 0.051g	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	2.06% 0.35g	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	15.3% 20g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	1.56% 1.13g	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	15.6% 5.9g	38g per day for Men 19-50 years
Protein	7.1% 4g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Rye 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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	7.8% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	2.93% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.94% 0.051mg	2.9% 0.038mg	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	7.14% 28.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.82% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	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	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2.84% 28.4mg	3.74% 37.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	7.28% 0.066mg	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% 1.53mg	8mg per day for Men 19-50 years
Magnesium	6.5% 27.4mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	9.7% 0.22mg	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	5.5% 38.4mg	700mg per day for Men 19-50 years
Potassium	1.5% 50.7mg	1.4% 48.3mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	4.75% 0.52mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.61% 22.7g	3700g per day for Men 19-50 years

Oat Bran Reduced-calorie Bread VS Rye Reduced-calorie Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oat Bran Reduced-calorie Bread or Rye Reduced-calorie Bread?

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

• 100 calories of Oat Bran Reduced-calorie Bread have 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Rye Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Rye Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• Both Oat Bran Reduced-calorie Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Oat Bran Reduced-calorie Bread have 2.2 times more Copper, 2.5 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Zinc than Rye Reduced-calorie Bread.
• While 100 kcal of Rye Reduced-calorie Bread contain 1.3 times more Calcium and 1.3 times more Selenium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Rye Reduced-calorie Bread contain similar levels of Iron and Sodium per 100 calories.
• Both Oat Bran Reduced-calorie Bread as well as Rye Reduced-calorie Bread lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oat Bran Reduced-calorie Bread have 2.5 times more Omega 3, 2.2 times more Omega 6 and 1.6 times more Sugars than Rye Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Rye Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• 100 calories of Rye Reduced-calorie Bread provide inadequate amounts of Omega 3