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

Weight per 300 calories

• Rye Reduced-calorie Bread: 148g
• Toasted Oat Bran Reduced-calorie Bread: 126g

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

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

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Rye Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	4.9% 4.77g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.08% 0.67g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.17% 1.05g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	4.67% 3.4g	7.27% 5.27g	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	46.7% 17.7g	47.2% 18g	38g per day for Men 19-50 years
Protein	24% 13.4g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Toasted Oat Bran 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	45% 0.54mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.78% 0.44mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	8.4% 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	21.4% 85.7μg	25.7% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.46% 0.059μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.59mg	0% 0mg	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	2.76% 0.41mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	11.2% 112mg	8.54% 85.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	20.5% 0.18mg	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	57.3% 4.6mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	7.74% 32.5mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	55% 1.26mg	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	16.5% 115mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	75% 41.2μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	45.8% 687mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1.2% 45g	3700g per day for Men 19-50 years

Rye Reduced-calorie Bread VS Toasted Oat Bran Reduced-calorie Bread Nutrients Per 300 Kcal

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

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

• 300 calories of Rye Reduced-calorie Bread have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.1 times more Vitamin B5 than Toasted Oat Bran Reduced-calorie Bread.
• While 300 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.4 times more Vitamin B3 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B5
• Both Rye Reduced-calorie Bread as well as Toasted Oat Bran 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 Rye Reduced-calorie Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 300 calories of Rye Reduced-calorie Bread have 1.3 times more Calcium and 1.3 times more Selenium than Toasted Oat Bran Reduced-calorie Bread.
• While 300 kcal of Toasted Oat Bran Reduced-calorie Bread contain 2.1 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Copper, Iron and Sodium per 300 calories.
• Both Rye Reduced-calorie Bread as well as Toasted Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Toasted Oat Bran Reduced-calorie Bread contain 2.5 times more Omega 3, 2.2 times more Omega 6 and 1.6 times more Sugars than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Rye Reduced-calorie Bread provide inadequate amounts of Omega 3