Comparing Nutrients in 500 calories Oat Bran Reduced-calorie Bread VS Baked Red Potatoes

Weight per 500 calories

• Oat Bran Reduced-calorie Bread: 249g
• Baked Red Potatoes: 575g

Oat Bran Reduced-calorie Bread has 2.3 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.96g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	86.6% 113g	130g per day for Men 19-50 years
Sugars	12% 8.76g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	78.6% 30g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	35.5% 20g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.5mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	14% 142mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	80.4% 0.72mg	111% 1mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	93% 51.2μg	NA	55μg per day for Men 19-50 years
Sodium	76% 1142mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.1% 114g	12% 441g	3700g per day for Men 19-50 years

Oat Bran Reduced-calorie Bread VS Baked Red Potatoes Nutrients Per 500 Kcal

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

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

• 500 calories of Oat Bran Reduced-calorie Bread have 2.1 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Red Potatoes.
• While 500 kcal of Baked Whole Red Potatoes contain 1.6 times more Vitamin B5, 4.8 times more Vitamin B6, more Vitamin C and 3.8 times more Vitamin K than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Baked Red Potatoes provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Oat Bran Reduced-calorie Bread as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Oat Bran Reduced-calorie Bread vs Baked Red Potatoes:

• 500 calories of Oat Bran Reduced-calorie Bread have 2.7 times more Calcium, 1.9 times more Iron, 2.8 times more Manganese and 16.6 times more Sodium than Baked Red Potatoes.
• While 500 kcal of Baked Whole Red Potatoes contain 1.4 times more Copper, 12.3 times more Potassium and 3.9 times more Water than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Baked Red Potatoes contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oat Bran Reduced-calorie Bread have 2.9 times more Omega 3, 13.8 times more Omega 6, 2.9 times more Fiber and 1.5 times more Protein than Baked Red Potatoes.
• Both Oat Bran Reduced-calorie Bread and Baked Red Potatoes offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6