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

Weight per 500 calories

• Oatmeal Bread: 186g
• Toasted Oat Bran Reduced-calorie Bread: 209g

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 Toasted Oat Bran Reduced-calorie Bread?

Macros Ratio

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

Macro Nutrients

	Oatmeal Bread	Toasted 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% 7.95g	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% 0.26g	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% 8.8g	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	78.7% 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	Toasted 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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.72% 0.13mg	14% 0.18mg	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	43% 172μg	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	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.32% 2.8μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	34% 0.31mg	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% 7.85mg	8mg per day for Men 19-50 years
Magnesium	16.4% 68.8mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	92% 2.1mg	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	43% 301mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	83% 45.7μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	55.4% 831mg	76.3% 1144mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	1.84% 68.2g	2% 74.7g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oatmeal Bread have 1.8 times more Vitamin B5 than Toasted Oat Bran Reduced-calorie Bread.
• While 500 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oatmeal Bread.
• Both Oatmeal Bread and Toasted 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
• 500 calories of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B5
• Both Oatmeal Bread as well as Toasted 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 Toasted Oat Bran Reduced-calorie Bread:

• 500 calories of Oatmeal Bread have 1.3 times more Copper than Toasted Oat Bran Reduced-calorie Bread.
• While 500 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.6 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Sodium and 1.3 times more Zinc than Oatmeal Bread.
• Both Oatmeal Bread and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Calcium, Manganese and Selenium per 500 calories.
• Both Oatmeal Bread as well as Toasted 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 Toasted Oat Bran Reduced-calorie Bread.
• While 500 kcal of Toasted 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 Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.