Comparing Nutrients in 500 calories Oatmeal Bread VS Toasted Oatmeal Bread

Weight per 500 calories

• Oatmeal Bread: 186g
• Toasted Oatmeal Bread: 171g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Oatmeal Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.43% 8.18g	8.47% 8.2g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	11.6% 0.18g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	17.5% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	69.4% 90g	130g per day for Men 19-50 years
Sugars	21% 15g	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	19.6% 7.43g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	28% 15.6g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	1.03% 9.3μg	0.95% 8.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	8.25% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.72% 0.13mg	8.83% 0.11mg	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% 115μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.32% 0.056μg	1.43% 0.034μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.57% 0.51mg	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	5.95% 0.89mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.32% 2.8μg	2.43% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	62.7% 5mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	16.4% 68.8mg	16.7% 70.2mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	33.5% 234mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	83% 45.7μg	83% 45.7μg	55μg per day for Men 19-50 years
Sodium	55.4% 831mg	55.5% 832mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.84% 68.2g	1.44% 53.4g	3700g per day for Men 19-50 years

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

• Oatmeal Bread has 1.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Toasted Oatmeal Bread.
• Both Oatmeal Bread and Toasted Oatmeal Bread have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 500 kcal.
• Both Oatmeal Bread as well as Toasted 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 Oatmeal Bread vs Toasted Oatmeal Bread:

Both Oatmeal Bread and Toasted Oatmeal Bread have similar amounts of minerals per 500 kcal
• Both Oatmeal Bread and Toasted Oatmeal Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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