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

Weight per 500 calories

• Toasted Oat Bran Bread: 193g
• Oatmeal Bread: 186g

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

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

Macros Ratio

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

Macro Nutrients

	Toasted Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.55% 9.27g	8.43% 8.18g	97g per day for Men 19-50 years
Saturated Fat	4.62% 1.48g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	13.8% 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% 84.4g	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% 9.46g	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

	Toasted Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0.43% 3.86μg	1.03% 9.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.3% 0.86mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.22mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.94% 0.077mg	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	33.3% 133μg	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	6.18% 0.93mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	2.32% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Calcium	13.7% 137mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	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	82.8% 6.62mg	62.7% 5mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	16.4% 68.8mg	420mg per day for Men 19-50 years
Manganese	63.8% 1.47mg	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	32% 224mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	7% 237mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	116% 63.7μg	83% 45.7μg	55μg per day for Men 19-50 years
Sodium	50% 747mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	17.2% 1.9mg	11mg per day for Men 19-50 years
Water	2% 74.3g	1.84% 68.2g	3700g per day for Men 19-50 years

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

• Toasted Oat Bran Bread has 1.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Oatmeal Bread.
• While Oatmeal Bread contains 2.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Oatmeal Bread have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 500 kcal.
• Both Toasted 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 Toasted Oat Bran Bread vs Oatmeal Bread:

• Toasted Oat Bran Bread has 1.3 times more Iron and 1.4 times more Selenium than Oatmeal Bread.
• While Oatmeal Bread contains 1.6 times more Copper than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Oatmeal Bread have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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