Comparing Nutrients in 1 kilogram 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	69.3% 2010kcal	70% 2030kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	41.8% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	318% 413g	312% 405g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	31.6% 23g	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	316% 120g	316% 120g	38g per day for Men 19-50 years
Protein	143% 80g	163% 91g	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	295% 3.54mg	306% 3.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.03mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	59.2% 0.77mg	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	203% 810μg	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.44% 4mg	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	18.7% 2.8mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	5% 6μg	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	57% 570mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	323% 2.9mg	148% 1.33mg	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	394% 31.5mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	479% 11mg	197% 4.53mg	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	199% 1390mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	375% 206μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	306% 4590mg	342% 5130mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	12.4% 460g	12.4% 460g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Reduced-calorie Bread VS Rye Reduced-calorie Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Oat Bran Reduced-calorie Bread versus 1 kg of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oat Bran Reduced-calorie Bread vs Rye Reduced-calorie Bread:

• 1 kilogram of Oat Bran Reduced-calorie Bread has 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 one kilogram.
• 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 one kilogram.

Comparing minerals per 1 kilogram for Oat Bran Reduced-calorie Bread vs Rye Reduced-calorie Bread:

• 1 kilogram of Oat Bran Reduced-calorie Bread has 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 1 kg of Rye Reduced-calorie Bread contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oat Bran Reduced-calorie Bread has 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 one kilogram.