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

Weight per 300 calories

• Oatmeal Reduced-calorie Bread: 143g
• Wheat Reduced-calorie Bread: 138g

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 Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Oatmeal 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	5.15% 5g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.86g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	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	47.6% 62g	45% 58.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	40.4% 15.3g	38g per day for Men 19-50 years
Protein	19.4% 11g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Oatmeal 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	41.4% 0.5mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.95% 0.064mg	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	19.6% 78.6μg	31.5% 126μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.95% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.29mg	0.15% 0.14mg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.23% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	16.4% 164mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	41% 3.3mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	8.16% 34.3mg	14% 59.4mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	20.4% 143mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	59.7% 33μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	1.7% 63g	1.48% 54.7g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has 2.1 times more Vitamin B2 and more Vitamin B12 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Wheat 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 Wheat Reduced-calorie Bread:

• Oatmeal Reduced-calorie Bread has 1.2 times more Sodium than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.4 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.6 times more Zinc than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oatmeal Reduced-calorie Bread has 1.2 times more Fat and 1.2 times more Omega 6 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.4 times more Saturated Fat, 1.4 times more Omega 3 and 1.7 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.