Comparing Nutrients in 500 calories Oatmeal Bread VS Protein Bread

Weight per 500 calories

• Oatmeal Bread: 186g
• Protein Bread: 204g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Protein Bread	20%	8%	72%

Macro Nutrients

	Oatmeal Bread	Protein Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.43% 8.18g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	11.4% 1.94g	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	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	21% 15g	4.05% 2.94g	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	16% 6.12g	38g per day for Men 19-50 years
Protein	28% 15.6g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Protein Bread	Recommended Dietary Allowance
Vitamin A	1.03% 9.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	62% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.72% 0.13mg	11% 0.14mg	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	59% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.32% 0.056μg	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	5.95% 0.89mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.32% 2.8μg	2.2% 2.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Protein Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	25.3% 253mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	95% 0.85mg	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	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	16.4% 68.8mg	31.6% 133mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	131% 3mg	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	54% 378mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	19.3% 657mg	3400mg per day for Men 19-50 years
Selenium	83% 45.7μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	55.4% 831mg	55% 824mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	1.84% 68.2g	2.2% 81.6g	3700g per day for Men 19-50 years

Oatmeal Bread VS Protein Bread Nutrients Per 500 Kcal

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

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

• 500 kcal of Protein Bread contain 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Oatmeal Bread.
• Both Oatmeal Bread and Protein Bread provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Oatmeal Bread have insufficient amounts of Vitamin B6
• Both Oatmeal Bread as well as Protein Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oatmeal Bread vs Protein Bread:

• 500 kcal of Protein Bread contain 2.1 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 2.5 times more Potassium, 1.5 times more Selenium and 2 times more Zinc than Oatmeal Bread.
• Both Oatmeal Bread and Protein Bread contain similar levels of Sodium per 500 calories.
• 500 calories of Oatmeal Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oatmeal Bread have 1.5 times more Omega 3, 1.5 times more Omega 6, 5.1 times more Sugars and 1.2 times more Fiber than Protein Bread.
• While 500 kcal of Protein Bread contain 1.6 times more Protein than Oatmeal Bread.
• Both Oatmeal Bread and Protein Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Protein Bread provide inadequate amounts of Omega 3