Comparing Nutrients in 500 calories Cracked-wheat Bread VS Oatmeal Bread

Weight per 500 calories

• Cracked-wheat Bread: 192g
• Oatmeal Bread: 186g

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

Discover which food has more nutrients per 500 calories - Cracked-wheat Bread or Oatmeal Bread?

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Cracked-wheat Bread	Oatmeal Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	8.43% 8.18g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.063g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.33% 1.25g	17.5% 2.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	69.3% 90g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	28% 10.6g	19.6% 7.43g	38g per day for Men 19-50 years
Protein	30% 16.7g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.03% 9.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	9.72% 0.13mg	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	29.3% 117μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.6% 0.038μg	2.32% 0.056μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.32% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Oatmeal Bread	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	43% 0.39mg	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	67.5% 5.4mg	62.7% 5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.4% 68.8mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	76% 1.75mg	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	42% 294mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	88.5% 48.7μg	83% 45.7μg	55μg per day for Men 19-50 years
Sodium	69% 1035mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	17.2% 1.9mg	11mg per day for Men 19-50 years
Water	1.86% 69g	1.84% 68.2g	3700g per day for Men 19-50 years

Cracked-wheat Bread VS Oatmeal Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cracked-wheat Bread or Oatmeal Bread?

Lets compare vitamin content per 500 calories of Cracked-wheat Bread vs Oatmeal Bread:

• 500 calories of Cracked-wheat Bread have 1.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.6 times more Vitamin B6 than Oatmeal Bread.
• Both Cracked-wheat Bread and Oatmeal Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Oatmeal Bread have insufficient amounts of Vitamin B6
• Both Cracked-wheat Bread as well as Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cracked-wheat Bread vs Oatmeal Bread:

• 500 calories of Cracked-wheat Bread have 1.5 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.2 times more Sodium and 1.3 times more Zinc than Oatmeal Bread.
• While 500 kcal of Oatmeal Bread contain 1.5 times more Calcium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oatmeal Bread contain similar levels of Copper, Iron and Selenium per 500 calories.
• 500 calories of Cracked-wheat Bread lack sufficient amounts of Calcium
• 500 calories of Oatmeal Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cracked-wheat Bread have 1.4 times more Fiber than Oatmeal Bread.
• While 500 kcal of Oatmeal Bread contain 2.9 times more Omega 3 and 2.4 times more Omega 6 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oatmeal Bread offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6