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

Weight per 300 calories

• Oatmeal Reduced-calorie Bread: 143g
• White Reduced-calorie Bread: 145g

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 White Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	White 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	3.74% 3.62g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.86g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	4.53% 0.77g	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	49.4% 64.2g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	37% 14g	38g per day for Men 19-50 years
Protein	19.4% 11g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	White 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	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.95% 0.064mg	4.7% 0.061mg	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	34.4% 138μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.95% 0.14μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.29mg	0.81% 0.72mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.72% 0.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	16.4% 164mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	53% 0.48mg	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	57.8% 4.62mg	8mg per day for Men 19-50 years
Magnesium	8.16% 34.3mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	24.6% 0.57mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	59.7% 33μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.7% 63g	1.7% 62g	3700g per day for Men 19-50 years

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

• White Reduced-calorie Bread contains 1.8 times more Vitamin B9 and 2.8 times more Vitamin B12 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Oatmeal Reduced-calorie Bread as well as White 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 White Reduced-calorie Bread:

• Oatmeal Reduced-calorie Bread has 1.2 times more Calcium, 1.4 times more Manganese and 1.6 times more Potassium than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 3.4 times more Copper, 1.4 times more Iron, 1.3 times more Sodium and 1.6 times more Zinc than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Magnesium, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oatmeal Reduced-calorie Bread has 1.4 times more Fat, 2.2 times more Omega 3 and 2.4 times more Omega 6 than White Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Oatmeal Reduced-calorie Bread as well as White Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.