Comparing Nutrients in 300 calories Oat Bran Reduced-calorie Bread VS Toasted Oat Bran Reduced-calorie Bread

Weight per 300 calories

• Oat Bran Reduced-calorie Bread: 149g
• Toasted Oat Bran Reduced-calorie Bread: 126g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Oat Bran Reduced-calorie Bread or Toasted Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.78g	4.9% 4.77g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	2.08% 0.67g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	7.25% 5.25g	7.27% 5.27g	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	47% 18g	47.2% 18g	38g per day for Men 19-50 years
Protein	21.3% 12g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Toasted Oat Bran 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	44% 0.53mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	8.4% 0.11mg	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	30.2% 121μg	25.7% 103μg	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	0% 0mg	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	2.8% 0.42mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.5% 85mg	8.54% 85.4mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	20.5% 0.18mg	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	58.8% 4.7mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	71.4% 1.64mg	55% 1.26mg	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	29.6% 207mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	4.48% 152mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	56% 30.7μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	45.7% 685mg	45.8% 687mg	1500mg per day for Men 19-50 years
Zinc	14.2% 1.57mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oat Bran Reduced-calorie Bread vs Toasted Oat Bran Reduced-calorie Bread:

• Oat Bran Reduced-calorie Bread has 1.2 times more Vitamin B1, 3.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Toasted Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Oat Bran Reduced-calorie Bread as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oat Bran Reduced-calorie Bread vs Toasted Oat Bran Reduced-calorie Bread:

• Oat Bran Reduced-calorie Bread has 2.4 times more Copper and 1.3 times more Manganese than Toasted Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Oat Bran Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread have similar amounts of macro-nutrients per 300 kcal
• Both Oat Bran Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Oat Bran Reduced-calorie Bread as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.