Comparing Nutrients in 1 kilogram Rye Reduced-calorie Bread VS Oatmeal Reduced-calorie Bread

Macros Ratio

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

Macro Nutrients

	Rye Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	70% 2030kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	41.8% 7.1g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 405g	333% 433g	130g per day for Men 19-50 years
Sugars	31.6% 23g	NA	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	NA	38g per day for Men 19-50 years
Protein	163% 91g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Oatmeal 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	306% 3.67mg	290% 3.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	189% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	34.6% 0.45mg	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	145% 580μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.7% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	76% 760mg	115% 1150mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	110% 0.99mg	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	388% 31mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	234% 5.4mg	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	111% 780mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	507% 279μg	418% 230μg	55μg per day for Men 19-50 years
Sodium	342% 5130mg	259% 3880mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	12.4% 460g	12% 440g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Rye Reduced-calorie Bread has 1.7 times more Vitamin B6 than Oatmeal Reduced-calorie Bread.
• While 1 kg of Oatmeal Reduced-calorie Bread contains 1.5 times more Vitamin B5 and 2.5 times more Vitamin B12 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12
• Both Rye Reduced-calorie Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

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

• 1 kilogram of Rye Reduced-calorie Bread has 1.3 times more Copper, 1.3 times more Iron, 1.2 times more Selenium and 1.3 times more Sodium than Oatmeal Reduced-calorie Bread.
• While 1 kg of Oatmeal Reduced-calorie Bread contains 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.
• Both Rye Reduced-calorie Bread and Oatmeal Reduced-calorie Bread contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oatmeal Reduced-calorie Bread contains 1.5 times more Omega 3 and 1.8 times more Omega 6 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oatmeal Reduced-calorie Bread offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.