Comparing Nutrients in 1 pound 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	31.8% 921kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	34.4% 5.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 184g	151% 196g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	143% 54.4g	NA	38g per day for Men 19-50 years
Protein	73.7% 41.3g	61.6% 34.5g	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	139% 1.66mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	15.7% 0.2mg	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	65.8% 263μg	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	1% 0.91mg	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	8.47% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	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	34.5% 345mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	50% 0.45mg	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	176% 14mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	106% 2.44mg	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	50.5% 354mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	155% 2327mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	5.64% 209g	5.4% 200g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Rye Reduced-calorie Bread has 1.7 times more Vitamin B6 than Oatmeal Reduced-calorie Bread.
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.