Comparing Nutrients in 500 calories Oatmeal Reduced-calorie Bread VS Rye Reduced-calorie Bread

Weight per 500 calories

• Oatmeal Reduced-calorie Bread: 238g
• Rye Reduced-calorie Bread: 246g

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

Which food has more nutrients per 500 calories - Oatmeal Reduced-calorie Bread or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Rye 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	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	10.3% 1.75g	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	76.7% 100g	130g per day for Men 19-50 years
Sugars	NA	7.78% 5.64g	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	77.8% 29.6g	38g per day for Men 19-50 years
Protein	32.3% 18g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Rye 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	75.3% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	14.6% 0.19mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	4.1% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.53% 0.48mg	1.1% 0.99mg	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	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	27.4% 274mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	36.4% 0.33mg	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	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	48.5% 1.1mg	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	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	61.6% 924mg	84.2% 1264mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	2.83% 105g	3.06% 113g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has 1.4 times more Vitamin B5 and 2.4 times more Vitamin B12 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.8 times more Vitamin B6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Rye Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Oatmeal Reduced-calorie Bread vs Rye Reduced-calorie Bread:

• Oatmeal Reduced-calorie Bread has 1.5 times more Calcium, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.2 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.4 times more Copper, 1.4 times more Iron, 1.3 times more Selenium and 1.4 times more Sodium than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Rye Reduced-calorie Bread have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oatmeal Reduced-calorie Bread has 1.5 times more Omega 3 and 1.8 times more Omega 6 than Rye Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Rye Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.