Comparing Nutrients in 100 calories Oatmeal Reduced-calorie Bread VS Wheat Reduced-calorie Bread

Weight per 100 calories

• Oatmeal Reduced-calorie Bread: 47.6g
• Wheat Reduced-calorie Bread: 46g

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

Which food has more nutrients per 100 calories - Oatmeal Reduced-calorie Bread or Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	2.36% 1.7g	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	1.03% 0.75g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	13.5% 5.1g	38g per day for Men 19-50 years
Protein	6.46% 3.6g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Wheat 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% 0.17mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.65% 0.021mg	2.13% 0.028mg	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	6.55% 26μg	10.5% 42μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.095mg	0.051% 0.046mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.077% 0.092μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	5.48% 54.8mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	5.24% 0.047mg	8.76% 0.079mg	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	13.7% 1.1mg	16.8% 1.34mg	8mg per day for Men 19-50 years
Magnesium	2.72% 11.4mg	4.7% 20mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	24.2% 0.56mg	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	6.8% 47.6mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	1.74% 59mg	2.03% 69mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.66% 0.62mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.49% 18.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oatmeal Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• Oatmeal Reduced-calorie Bread has 2.1 times more Vitamin B2 and more Vitamin B12 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Oatmeal Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• Oatmeal Reduced-calorie Bread has 1.2 times more Sodium than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.4 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.6 times more Zinc than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Iron and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oatmeal Reduced-calorie Bread has 1.2 times more Fat and 1.2 times more Omega 6 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.4 times more Saturated Fat, 1.4 times more Omega 3 and 1.7 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.