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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Oatmeal 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	8.6% 8.33g	8.2% 7.95g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	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	79.3% 103g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	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	NA	78.7% 30g	38g per day for Men 19-50 years
Protein	32.3% 18g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Oatmeal Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	27.4% 274mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	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	68.5% 5.48mg	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	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	34% 238mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	61.6% 924mg	76.3% 1144mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	2.83% 105g	2% 74.7g	3700g per day for Men 19-50 years

Oatmeal Reduced-calorie Bread VS Toasted Oat Bran Reduced-calorie Bread Nutrients Per 500 Kcal

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

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

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

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

• 500 calories of Oatmeal Reduced-calorie Bread have 1.9 times more Calcium than Toasted Oat Bran Reduced-calorie Bread.
• While 500 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.3 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Zinc than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Selenium and Sodium per 500 calories.
• Both Oatmeal Reduced-calorie Bread as well as Toasted Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.7 times more Omega 3 and 1.3 times more Omega 6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Oatmeal Reduced-calorie Bread provide inadequate amounts of Omega 3