Comparing Nutrients in 300 calories Wheat Bread Flour VS Oat Flour

Weight per 300 calories

• Wheat Bread Flour: 83g
• Oat Flour: 74.3g

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

Discover which food has more nutrients per 300 calories - Wheat Bread Flour or Oat Flour?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bread Flour	14%	4%	82%
Oat Flour	15%	20%	65%

Macro Nutrients

	Wheat Bread Flour	Oat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.38g	7% 6.77g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	0.82% 0.59g	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	0% 0g	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	% 0.074g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	5.25% 2g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Wheat Bread Flour	Oat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.54% 0.066mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.84% 0.05mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.28% 0.36mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.37% 0.031mg	7.14% 0.093mg	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	6.86% 27.4μg	5.94% 23.8μg	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	2.2% 0.33mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	2% 2.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bread Flour	Oat Flour	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	36% 0.32mg	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	9.35% 0.75mg	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	4.95% 20.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	130% 3mg	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	11.5% 80.6mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	2.44% 83mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.17% 6.35g	3700g per day for Men 19-50 years

Wheat Bread Flour VS Oat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Wheat Bread Flour or Oat Flour?

Lets compare vitamin content per 300 calories of Wheat Bread Flour vs Oat Flour:

• 300 calories of Wheat Bread Flour have 2.4 times more Vitamin B5 than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 7.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 3 times more Vitamin B6 than Wheat Bread Flour.
• 300 calories of Wheat Bread Flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 300 calories of Oat Flour have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Wheat Bread Flour as well as Partially Debranned Oat Flour 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 Bread Flour vs Oat Flour:

• 300 calories of Wheat Bread Flour have 1.3 times more Selenium than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 2.1 times more Copper, 4 times more Iron, 5.1 times more Magnesium, 4.5 times more Manganese, 4.2 times more Phosphorus, 3.3 times more Potassium and 3.4 times more Zinc than Wheat Bread Flour.
• 300 calories of Wheat Bread Flour lack sufficient amounts of Magnesium and Potassium
• Both Wheat Bread Flour as well as Partially Debranned Oat Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Wheat Bread Flour have 1.2 times more Carbohydrate than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 4.9 times more Fat, 3 times more Omega 3, 4.2 times more Omega 6 and 2.4 times more Fiber than Wheat Bread Flour.
• Both Wheat Bread Flour and Oat Flour offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Wheat Bread Flour provide inadequate amounts of Omega 3, Omega 6 and Fiber