Comparing Nutrients in 500 calories Oatmeal Bread VS Oat Bran Reduced-calorie Bread

Weight per 500 calories

• Oatmeal Bread: 186g
• Oat Bran Reduced-calorie Bread: 249g

Oatmeal Bread has 1.3 times more energy per 100g than Oat Bran Reduced-calorie Bread. It has high energy density when compared to other foods. Oat Bran Reduced-calorie Bread having above average energy density.

Discover which food has more nutrients per 500 calories - Oatmeal Bread or Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Oatmeal Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.43% 8.18g	8.2% 7.96g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	23% 3.9g	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	79% 103g	130g per day for Men 19-50 years
Sugars	21% 15g	12% 8.76g	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	78.6% 30g	38g per day for Men 19-50 years
Protein	28% 15.6g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Oat Bran Reduced-calorie 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	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	39% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.72% 0.13mg	19.7% 0.26mg	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	50.4% 201μg	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	4.64% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.32% 2.8μg	3.52% 4.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	80.4% 0.72mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	16.4% 68.8mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	119% 2.74mg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	83% 45.7μg	93% 51.2μg	55μg per day for Men 19-50 years
Sodium	55.4% 831mg	76% 1142mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	1.84% 68.2g	3.1% 114g	3700g per day for Men 19-50 years

Oatmeal Bread VS Oat Bran Reduced-calorie Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oatmeal Bread or Oat Bran Reduced-calorie Bread?

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

• 500 kcal of Oat Bran Reduced-calorie Bread contain 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Oatmeal Bread.
• Both Oatmeal Bread and Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Oatmeal Bread have insufficient amounts of Vitamin B6
• Both Oatmeal Bread as well as Oat Bran Reduced-calorie 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 Oat Bran Reduced-calorie Bread:

• 500 kcal of Oat Bran Reduced-calorie Bread contain 1.9 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Sodium and 1.4 times more Zinc than Oatmeal Bread.
• Both Oatmeal Bread and Oat Bran Reduced-calorie Bread contain similar levels of Calcium and Selenium per 500 calories.
• Both Oatmeal Bread as well as Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oatmeal Bread have 1.7 times more Sugars than Oat Bran Reduced-calorie Bread.
• While 500 kcal of Oat Bran Reduced-calorie Bread contain 1.4 times more Omega 3, 1.3 times more Omega 6, 4 times more Fiber and 1.3 times more Protein than Oatmeal Bread.
• Both Oatmeal Bread and Oat Bran Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.