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

Weight per 100 calories

• Wheat Reduced-calorie Bread: 46g
• Oat Bran Reduced-calorie Bread: 49.8g

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

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

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Wheat Reduced-calorie Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	3.17% 0.051g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	15% 19.6g	16% 20.5g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	2.4% 1.75g	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	1.03% 0.75g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	15.7% 5.97g	38g per day for Men 19-50 years
Protein	11% 6.14g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	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	13.4% 0.16mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.96% 0.065mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.13% 0.028mg	3.94% 0.051mg	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	10.5% 42μg	10% 40.3μg	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	0.051% 0.046mg	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	0.74% 0.11mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.077% 0.092μg	0.7% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	7.5% 75mg	2.84% 28.4mg	1000mg per day for Men 19-50 years
Copper	8.76% 0.079mg	16% 0.14mg	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	16.8% 1.34mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	4.7% 20mg	6.5% 27.4mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	24% 0.55mg	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	9.8% 68.7mg	9.88% 69mg	700mg per day for Men 19-50 years
Potassium	2.03% 69mg	1.5% 50.7mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	5.66% 0.62mg	4.75% 0.52mg	11mg per day for Men 19-50 years
Water	0.49% 18.2g	0.62% 23g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Oat Bran Reduced-calorie Bread contain 1.6 times more Vitamin B2 and 1.9 times more Vitamin B6 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 calories.
• Both Wheat Reduced-calorie Bread as well as Oat Bran 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 Wheat Reduced-calorie Bread vs Oat Bran Reduced-calorie Bread:

• 100 calories of Wheat Reduced-calorie Bread have 2.6 times more Calcium, 1.4 times more Potassium and 1.4 times more Selenium than Oat Bran Reduced-calorie Bread.
• While 100 kcal of Oat Bran Reduced-calorie Bread contain 1.8 times more Copper, 1.4 times more Magnesium and 1.5 times more Sodium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oat Bran Reduced-calorie Bread contain similar levels of Iron, Manganese, Phosphorus and Zinc per 100 calories.
• 100 calories of Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Wheat Reduced-calorie Bread have 1.5 times more Protein than Oat Bran Reduced-calorie Bread.
• While 100 kcal of Oat Bran Reduced-calorie Bread contain 1.3 times more Omega 3 and 1.5 times more Omega 6 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 100 calories.