Comparing Nutrients in 300 calories Rolls, dinner, oat bran VS Rolls, dinner, whole-wheat

Weight per 300 calories

• Rolls, dinner, oat bran: 127g
• Rolls, dinner, whole-wheat: 113g

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

Which food has more nutrients per 300 calories - Rolls, dinner, oat bran or Rolls, dinner, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Rolls, dinner, oat bran	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.03% 5.85g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	8.53% 0.14g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.48g	13% 9.54g	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	13.7% 5.2g	22.3% 8.46g	38g per day for Men 19-50 years
Protein	21.6% 12g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	17% 0.22mg	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	30% 121μg	8.46% 34μg	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% 0mg	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	4.07% 0.61mg	6.77% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.53μg	1.88% 2.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	11% 108mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	30% 0.27mg	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	65.8% 5.26mg	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	113% 2.6mg	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	21% 146mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	4.52% 154mg	9.02% 307mg	3400mg per day for Men 19-50 years
Selenium	67.7% 37.2μg	101% 55.7μg	55μg per day for Men 19-50 years
Sodium	35% 525mg	39% 588mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	1.5% 56g	1% 37.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, dinner, oat bran vs Rolls, dinner, whole-wheat:

• Rolls, dinner, oat bran have 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.6 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 3.8 times more Vitamin B6 and 1.7 times more Vitamin E than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, whole-wheat have similar amounts of Vitamin B5 per 300 kcal.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rolls, dinner, oat bran vs Rolls, dinner, whole-wheat:

• Rolls, dinner, oat bran have 1.9 times more Iron than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 1.6 times more Copper, 2.3 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, whole-wheat have similar amounts of Calcium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, dinner, oat bran have 1.2 times more Protein than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 1.6 times more Fiber than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, whole-wheat have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Sugars per 300 kcal.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.