Comparing Nutrients in 1 pound 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	31.4% 912kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	141% 184g	130g per day for Men 19-50 years
Sugars	22% 16g	14.3% 10.4g	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	143% 54.4g	143% 54.4g	38g per day for Men 19-50 years
Protein	64.8% 36.3g	73.7% 41.3g	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	134% 1.6mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	27% 0.35mg	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	92% 367μg	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2% 1.8mg	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	8.47% 1.27mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	2.27% 2.72μg	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	26% 259mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	147% 1.3mg	67% 0.6mg	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	179% 14.3mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	89.3% 2.05mg	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	90% 630mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	170% 93μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	139% 2082mg	155% 2327mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	5.64% 209g	5.64% 209g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 pound.
• 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.