Comparing Nutrients in 14 ounces Oat Bran Reduced-calorie Bread VS 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	27.5% 798kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.77g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	25.3% 0.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.2g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	124% 161g	130g per day for Men 19-50 years
Sugars	19.3% 14g	12.5% 9.1g	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	125% 47.6g	125% 47.6g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	64.5% 36g	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	117% 1.4mg	121% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	23.5% 0.31mg	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	80.4% 321μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.76% 1.6mg	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	7.4% 1.1mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	2% 2.4μg	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	22.6% 226mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	58.7% 0.53mg	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	156% 12.5mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	78% 1.8mg	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	79% 552mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	149% 81.8μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	121% 1822mg	136% 2036mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	4.93% 183g	4.93% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Reduced-calorie Bread VS Rye Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Oat Bran Reduced-calorie Bread versus 14 oz of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oat Bran Reduced-calorie Bread vs Rye Reduced-calorie Bread:

• 14 ounces of Oat Bran Reduced-calorie Bread have 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 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 14 ounces.
• 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 14 ounces.

Comparing minerals per 14 ounces for Oat Bran Reduced-calorie Bread vs Rye Reduced-calorie Bread:

• 14 ounces of Oat Bran Reduced-calorie Bread have 2.2 times more Copper, 2.5 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Zinc than Rye Reduced-calorie Bread.
• While 14 oz of Rye Reduced-calorie Bread contain 1.3 times more Calcium and 1.4 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, Potassium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oat Bran Reduced-calorie Bread have 2.5 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Sugars than Rye Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Rye Reduced-calorie Bread offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 14 ounces.