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

Weight per 500 calories

• Oat Bran Reduced-calorie Bread: 249g
• Rye Bread: 193g

Rye Bread has 1.3 times more energy per unit of mass than Oat Bran Reduced-calorie Bread, which is high in comparison to other foods. Oat Bran Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Rye Bread	13%	12%	75%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.96g	6.57% 6.37g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	3.78% 1.2g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	7.24% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	71.7% 93g	130g per day for Men 19-50 years
Sugars	12% 8.76g	10.3% 7.43g	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	29.5% 11g	38g per day for Men 19-50 years
Protein	35.5% 20g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Rye 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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.5mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	50.4% 201μg	53% 212μg	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	0.86% 0.77mg	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	4.25% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Rye Bread	Recommended Dietary Allowance
Calcium	14% 142mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	80.4% 0.72mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.46% 98μg	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	68.3% 5.46mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	18.4% 77.2mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	69% 1.6mg	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	34.5% 241mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.43% 320mg	3400mg per day for Men 19-50 years
Selenium	93% 51.2μg	108% 59.7μg	55μg per day for Men 19-50 years
Sodium	76% 1142mg	77.6% 1164mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.1% 114g	1.95% 72g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oat Bran Reduced-calorie Bread have 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Rye Bread.
• While 500 kcal of Rye Bread contain 1.3 times more Vitamin B2 than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Rye Bread provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• Both Oat Bran Reduced-calorie Bread as well as Rye 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 Oat Bran Reduced-calorie Bread vs Rye Bread:

• 500 calories of Oat Bran Reduced-calorie Bread have 2 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese and 1.4 times more Phosphorus than Rye Bread.
• Both Oat Bran Reduced-calorie Bread and Rye Bread contain similar levels of Calcium, Selenium, Sodium and Zinc per 500 calories.
• Both Oat Bran Reduced-calorie Bread as well as Rye 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 2.2 times more Omega 3, 2.7 times more Omega 6, 2.7 times more Fiber and 1.2 times more Protein than Rye Bread.
• Both Oat Bran Reduced-calorie Bread and Rye Bread offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Rye Bread provide inadequate amounts of Omega 3 and Omega 6