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

Weight per 300 calories

• Toasted Oat Bran Reduced-calorie Bread: 126g
• Oatmeal Reduced-calorie Bread: 143g

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

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Toasted Oat Bran Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.77g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.67g	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	9.57% 0.15g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	47.6% 62g	130g per day for Men 19-50 years
Sugars	7.27% 5.27g	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	47.2% 18g	NA	38g per day for Men 19-50 years
Protein	21.3% 12g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran 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	35.4% 0.42mg	41.4% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	4.95% 0.064mg	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	25.7% 103μg	19.6% 78.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.95% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.32% 0.29mg	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	2.76% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.54% 85.4mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	15.7% 0.14mg	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	59% 4.7mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	8.16% 34.3mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	33.5% 0.77mg	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	26% 181mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	59.7% 33μg	55μg per day for Men 19-50 years
Sodium	45.8% 687mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.7% 63g	3700g per day for Men 19-50 years

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

• Toasted Oat Bran Reduced-calorie Bread has 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 1.5 times more Vitamin B2, 3 times more Vitamin B5 and more Vitamin B12 than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

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

• Toasted Oat Bran Reduced-calorie Bread has 1.3 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Sodium and 1.3 times more Zinc than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 1.9 times more Calcium than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread have similar amounts of Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Oat Bran Reduced-calorie Bread has 1.7 times more Omega 3 and 1.3 times more Omega 6 than Oatmeal Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.