Comparing Nutrients in 300 calories Oatmeal Reduced-calorie Bread VS Rye Reduced-calorie Bread

Weight per 300 calories

• Oatmeal Reduced-calorie Bread: 143g
• Rye Reduced-calorie Bread: 148g

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

Which food has more nutrients per 300 calories - Oatmeal Reduced-calorie Bread or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Oatmeal 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	5.15% 5g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.86g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	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	47.6% 62g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	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	NA	46.7% 17.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Oatmeal 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	41.4% 0.5mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	8.78% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.95% 0.064mg	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	19.6% 78.6μg	21.4% 85.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.95% 0.14μg	2.46% 0.059μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.29mg	0.66% 0.59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	16.4% 164mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	41% 3.3mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	8.16% 34.3mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	20.4% 143mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	59.7% 33μg	75% 41.2μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	1.7% 63g	1.84% 68g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has 1.4 times more Vitamin B5 and 2.4 times more Vitamin B12 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.8 times more Vitamin B6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Rye Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

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

• Oatmeal Reduced-calorie Bread has 1.5 times more Calcium, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.2 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.4 times more Copper, 1.4 times more Iron, 1.3 times more Selenium and 1.4 times more Sodium than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Rye Reduced-calorie Bread have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oatmeal Reduced-calorie Bread has 1.5 times more Omega 3 and 1.8 times more Omega 6 than Rye Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Rye Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.