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

Weight per 300 calories

• Oat Bran Reduced-calorie Bread: 149g
• Rye Reduced-calorie Bread: 148g

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

Discover which food has more nutrients per 300 calories - Oat Bran Reduced-calorie Bread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.78g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	6.17% 1.05g	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	46% 60g	130g per day for Men 19-50 years
Sugars	7.25% 5.25g	4.67% 3.4g	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	47% 18g	46.7% 17.7g	38g per day for Men 19-50 years
Protein	21.3% 12g	24% 13.4g	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	44% 0.53mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	8.78% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	8.75% 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	21.4% 85.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.46% 0.059μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.66% 0.59mg	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	0.74% 0.89μg	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	8.5% 85mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	22% 0.2mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	71.4% 1.64mg	29% 0.67mg	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	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	4.48% 152mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	56% 30.7μg	75% 41.2μg	55μg per day for Men 19-50 years
Sodium	45.7% 685mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	14.2% 1.57mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	1.84% 68g	3700g per day for Men 19-50 years

Oat Bran Reduced-calorie Bread VS Rye Reduced-calorie Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oat Bran Reduced-calorie Bread or Rye Reduced-calorie Bread?

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

• 300 calories of Oat Bran Reduced-calorie Bread have 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 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 300 calories.
• 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 300 calories.

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

• 300 calories of Oat Bran Reduced-calorie Bread have 2.2 times more Copper, 2.5 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Zinc than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 1.3 times more Calcium and 1.3 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 and Sodium per 300 calories.
• Both Oat Bran Reduced-calorie Bread as well as Rye Reduced-calorie Bread lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oat Bran Reduced-calorie Bread have 2.5 times more Omega 3, 2.2 times more Omega 6 and 1.6 times more Sugars than Rye Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Rye Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Rye Reduced-calorie Bread provide inadequate amounts of Omega 3