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

Weight per 500 calories

• Oat Bran Reduced-calorie Bread: 249g
• White Reduced-calorie Bread: 242g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	White 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	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	7.54% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	82.3% 107g	130g per day for Men 19-50 years
Sugars	12% 8.76g	16% 11.5g	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	61.7% 23.4g	38g per day for Men 19-50 years
Protein	35.5% 20g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	White 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	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.5mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	7.8% 0.1mg	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	57.4% 229μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28% 0.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.34% 1.2mg	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	3.06% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	1.2% 1.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	14% 142mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	80.4% 0.72mg	88.6% 0.8mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	41% 0.94mg	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	41.8% 292mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	93% 51.2μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	76% 1142mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	3.1% 114g	2.8% 104g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oat Bran Reduced-calorie Bread have 2.5 times more Vitamin B6 than White Reduced-calorie Bread.
• While 500 kcal of White Reduced-calorie Bread contain 1.4 times more Vitamin B2 and more Vitamin B12 than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and White Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B12
• 500 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin B6
• Both Oat Bran Reduced-calorie Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Oat Bran Reduced-calorie Bread have 2.5 times more Magnesium and 2.9 times more Manganese than White Reduced-calorie Bread.
• While 500 kcal of White Reduced-calorie Bread contain 1.6 times more Calcium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and White Reduced-calorie Bread contain similar levels of Copper, Iron, Phosphorus, Selenium, Sodium and Zinc per 500 calories.
• Both Oat Bran Reduced-calorie Bread as well as White Reduced-calorie Bread lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oat Bran Reduced-calorie Bread have 3.8 times more Omega 3, 3 times more Omega 6 and 1.3 times more Fiber than White Reduced-calorie Bread.
• While 500 kcal of White Reduced-calorie Bread contain 1.3 times more Sugars than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and White Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of White Reduced-calorie Bread provide inadequate amounts of Omega 3 and Omega 6