Comparing Nutrients in 500 calories Oat Bran Bread VS Oatmeal Bread

Weight per 500 calories

• Oat Bran Bread: 212g
• Oatmeal Bread: 186g

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 Oatmeal Bread?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.32g	8.43% 8.18g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	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	65% 84.3g	69.3% 90g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	25% 9.53g	19.6% 7.43g	38g per day for Men 19-50 years
Protein	39.3% 22g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0.47% 4.24μg	1.03% 9.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	43% 172μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.2% 0.93mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	2.32% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Calcium	13.8% 138mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	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	82.6% 6.6mg	62.7% 5mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74mg	16.4% 68.8mg	420mg per day for Men 19-50 years
Manganese	71.8% 1.65mg	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	42.7% 299mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	9.16% 311mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	83% 45.7μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	17.2% 1.9mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.84% 68.2g	3700g per day for Men 19-50 years

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

• Oat Bran Bread has 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oatmeal Bread.
• Both Oat Bran Bread and Oatmeal Bread have similar amounts of Vitamin E per 500 kcal.
• Both Oat Bran Bread as well as Oatmeal 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 Oatmeal Bread:

• Oat Bran Bread has 1.3 times more Iron, 1.3 times more Phosphorus and 1.4 times more Selenium than Oatmeal Bread.
• While Oatmeal Bread contains 1.4 times more Copper than Oat Bran Bread.
• Both Oat Bran Bread and Oatmeal Bread have similar amounts of Calcium, Magnesium, Manganese, Potassium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oat Bran Bread has 1.3 times more Fiber and 1.4 times more Protein than Oatmeal Bread.
• Both Oat Bran Bread and Oatmeal Bread have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Sugars per 500 kcal.
• Both Oat Bran Bread as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.