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

Weight per 500 calories

• Oat Bran Reduced-calorie Bread: 249g
• Toasted Oat Bran Reduced-calorie Bread: 209g

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

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

Macros Ratio

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

Macro Nutrients

	Oat Bran Reduced-calorie 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	8.2% 7.96g	8.2% 7.95g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	79% 103g	79% 103g	130g per day for Men 19-50 years
Sugars	12% 8.76g	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	78.6% 30g	78.7% 30g	38g per day for Men 19-50 years
Protein	35.5% 20g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.5mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	50.4% 201μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	4.64% 0.7mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	14% 142mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	80.4% 0.72mg	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	98% 7.84mg	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	49.4% 346mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	93% 51.2μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	76% 1142mg	76.3% 1144mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	3.1% 114g	2% 74.7g	3700g per day for Men 19-50 years

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

• Oat Bran Reduced-calorie Bread has 1.2 times more Vitamin B1, 3.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Toasted Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Oat Bran Reduced-calorie 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 kcal.

Comparing minerals per 500 calories for Oat Bran Reduced-calorie Bread vs Toasted Oat Bran Reduced-calorie Bread:

• Oat Bran Reduced-calorie Bread has 2.4 times more Copper and 1.3 times more Manganese than Toasted Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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