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

Weight per 300 calories

• Wheat Reduced-calorie Bread: 138g
• Oat Bran Reduced-calorie Bread: 149g

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

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

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Wheat Reduced-calorie Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	4.92% 4.78g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.95% 1.52g	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	45% 58.7g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	7.07% 5.13g	7.25% 5.25g	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	3.1% 2.24g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.3g	47% 18g	38g per day for Men 19-50 years
Protein	33% 18.4g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	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	40.3% 0.48mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	12% 0.15mg	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	31.5% 126μg	30.2% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.14mg	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	2.2% 0.33mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	22.5% 225mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	48.3% 0.43mg	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	50.3% 4.02mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.4mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	71.4% 1.64mg	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	29.4% 206mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	4.48% 152mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	45.7% 685mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	14.2% 1.57mg	11mg per day for Men 19-50 years
Water	1.48% 54.7g	1.86% 68.7g	3700g per day for Men 19-50 years

Wheat Reduced-calorie Bread VS Oat Bran Reduced-calorie Bread Nutrients Per 300 Kcal

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

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

• 300 kcal of Oat Bran Reduced-calorie Bread contain 1.6 times more Vitamin B2 and 1.9 times more Vitamin B6 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 calories.
• Both Wheat Reduced-calorie Bread as well as 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 Wheat Reduced-calorie Bread vs Oat Bran Reduced-calorie Bread:

• 300 calories of Wheat Reduced-calorie Bread have 2.6 times more Calcium, 1.4 times more Potassium and 1.4 times more Selenium than Oat Bran Reduced-calorie Bread.
• While 300 kcal of Oat Bran Reduced-calorie Bread contain 1.8 times more Copper, 1.4 times more Magnesium and 1.5 times more Sodium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oat Bran Reduced-calorie Bread contain similar levels of Iron, Manganese, Phosphorus and Zinc per 300 calories.
• 300 calories of Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Wheat Reduced-calorie Bread have 1.5 times more Protein than Oat Bran Reduced-calorie Bread.
• While 300 kcal of Oat Bran Reduced-calorie Bread contain 1.3 times more Omega 3 and 1.5 times more Omega 6 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.