Comparing Nutrients in 500 calories Oat Bran Bread VS Toasted Oat Bran Bread

Weight per 500 calories

• Oat Bran Bread: 212g
• Toasted Oat Bran Bread: 193g

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

Which food has more nutrients per 500 calories - Oat Bran Bread or Toasted Oat Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.32g	9.55% 9.27g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	4.62% 1.48g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	65% 84.4g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	22.5% 16.3g	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	25% 9.53g	25% 9.46g	38g per day for Men 19-50 years
Protein	39.3% 22g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0.47% 4.24μg	0.43% 3.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	71.3% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	57.6% 9.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	5.94% 0.077mg	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	43% 172μg	33.3% 133μg	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	6.2% 0.93mg	6.18% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	13.8% 138mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	27.5% 0.25mg	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	82.6% 6.6mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	71.8% 1.65mg	63.8% 1.47mg	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	42.7% 299mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	9.16% 311mg	7% 237mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	116% 63.7μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	50% 747mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2% 74.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oat Bran Bread vs Toasted Oat Bran Bread:

• Oat Bran Bread has 1.2 times more Vitamin B1, 5.6 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 500 kcal.
• Both Oat Bran Bread as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oat Bran Bread vs Toasted Oat Bran Bread:

• Oat Bran Bread has 1.3 times more Phosphorus and 1.3 times more Potassium than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of macro-nutrients per 500 kcal
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Oat Bran Bread as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.