Comparing Nutrients in 1 pound Oat Bran Reduced-calorie Bread VS Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Rye Bread	13%	12%	75%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Energy	31.4% 912kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	169% 219g	130g per day for Men 19-50 years
Sugars	22% 16g	24% 17.5g	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	69.2% 26.3g	38g per day for Men 19-50 years
Protein	64.8% 36.3g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Rye 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	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	26% 0.34mg	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	125% 499μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Calcium	26% 259mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	147% 1.3mg	94% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.8% 231μg	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	160% 13mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	163% 3.74mg	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	81% 567mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	170% 93μg	255% 140μg	55μg per day for Men 19-50 years
Sodium	139% 2082mg	182% 2735mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	5.64% 209g	4.57% 169g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oat Bran Reduced-calorie Bread versus 1 lb of Rye 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 Bread:

• 1 pound of Oat Bran Reduced-calorie Bread has 1.4 times more Vitamin B6 than Rye Bread.
• While 1 lb of Rye Bread contains 1.7 times more Vitamin B2 and 1.4 times more Vitamin B9 than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Rye Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Oat Bran Reduced-calorie Bread as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Oat Bran Reduced-calorie Bread has 1.6 times more Copper, 1.4 times more Magnesium and 1.3 times more Manganese than Rye Bread.
• While 1 lb of Rye Bread contains 1.3 times more Calcium, 1.6 times more Potassium, 1.5 times more Selenium and 1.3 times more Sodium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Rye Bread contain similar levels of Iron, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oat Bran Reduced-calorie Bread has 1.7 times more Omega 3, 2.1 times more Omega 6 and 2.1 times more Fiber than Rye Bread.
• While 1 lb of Rye Bread contains 1.3 times more Energy than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Rye Bread offer comparable quantities of Fat, Carbohydrate, Sugars and Protein per one pound.