Comparing Nutrients in 14 ounces Oatmeal Reduced-calorie Bread VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	28.7% 833kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	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	132% 172g	124% 161g	130g per day for Men 19-50 years
Sugars	NA	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	NA	125% 47.6g	38g per day for Men 19-50 years
Protein	54% 30g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Oatmeal 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	115% 1.4mg	121% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	54.6% 218μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	1.76% 1.6mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	45.6% 456mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	114% 9.13mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	56.7% 397mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	136% 2036mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	4.7% 175g	4.93% 183g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has 1.5 times more Vitamin B5 and 2.5 times more Vitamin B12 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.7 times more Vitamin B6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Rye Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Oatmeal Reduced-calorie Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

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

• Oatmeal Reduced-calorie Bread has 1.5 times more Calcium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.3 times more Copper, 1.3 times more Iron and 1.3 times more Sodium than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Rye Reduced-calorie Bread have similar amounts of Magnesium, Manganese, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oatmeal Reduced-calorie Bread has 1.2 times more Fat, 1.6 times more Saturated Fat, 1.5 times more Omega 3 and 1.8 times more Omega 6 than Rye Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Rye Reduced-calorie Bread have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Oatmeal Reduced-calorie Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.