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

Weight per 500 calories

• Toasted Oat Bran Reduced-calorie Bread: 209g
• Oatmeal Reduced-calorie Bread: 238g

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

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Toasted Oat Bran Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.95g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	4.46% 1.43g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	79.3% 103g	130g per day for Men 19-50 years
Sugars	12% 8.8g	NA	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	78.7% 30g	NA	38g per day for Men 19-50 years
Protein	35.5% 20g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Reduced-calorie Bread	Oatmeal 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	59% 0.71mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.44mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.24% 0.11mg	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	43% 172μg	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.53% 0.48mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.6% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	14.2% 142mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	26% 0.24mg	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% 7.85mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	55.8% 1.3mg	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	43% 301mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	8.7% 295mg	3400mg per day for Men 19-50 years
Selenium	93% 51.3μg	100% 54.8μg	55μg per day for Men 19-50 years
Sodium	76.3% 1144mg	61.6% 924mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	2% 74.7g	2.83% 105g	3700g per day for Men 19-50 years

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

• Toasted Oat Bran Reduced-calorie Bread has 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 1.5 times more Vitamin B2, 3 times more Vitamin B5 and more Vitamin B12 than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

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

• Toasted Oat Bran Reduced-calorie Bread has 1.3 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Sodium and 1.3 times more Zinc than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 1.9 times more Calcium than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread have similar amounts of Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Oat Bran Reduced-calorie Bread has 1.7 times more Omega 3 and 1.3 times more Omega 6 than Oatmeal Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.