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

Weight per 300 calories

• Oat Bran Reduced-calorie Bread: 149g
• Wheat Reduced-calorie Bread: 138g

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 Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Wheat 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	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	8.95% 1.52g	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	45% 58.7g	130g per day for Men 19-50 years
Sugars	7.25% 5.25g	7.07% 5.13g	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	3.1% 2.24g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47% 18g	40.4% 15.3g	38g per day for Men 19-50 years
Protein	21.3% 12g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Wheat 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	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	6.4% 0.083mg	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	31.5% 126μg	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	0.15% 0.14mg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	0.23% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.5% 85mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	26.3% 0.24mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	14% 59.4mg	420mg per day for Men 19-50 years
Manganese	71.4% 1.64mg	72.7% 1.67mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	4.48% 152mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	56% 30.7μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	45.7% 685mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	14.2% 1.57mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	1.48% 54.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oat Bran Reduced-calorie Bread have 1.6 times more Vitamin B2 and 1.9 times more Vitamin B6 than Wheat Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 calories.
• Both Oat Bran Reduced-calorie Bread as well as Wheat 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 Wheat Reduced-calorie Bread:

• 300 calories of Oat Bran Reduced-calorie Bread have 1.8 times more Copper, 1.4 times more Magnesium and 1.5 times more Sodium than Wheat Reduced-calorie Bread.
• While 300 kcal of Wheat Reduced-calorie Bread contain 2.6 times more Calcium, 1.4 times more Potassium and 1.4 times more Selenium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Wheat Reduced-calorie Bread contain similar levels of Iron, Manganese, Phosphorus and Zinc per 300 calories.
• 300 calories of Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oat Bran Reduced-calorie Bread have 1.3 times more Omega 3 and 1.5 times more Omega 6 than Wheat Reduced-calorie Bread.
• While 300 kcal of Wheat Reduced-calorie Bread contain 1.5 times more Protein than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Wheat Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.