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

Weight per 500 calories

• Oatmeal Reduced-calorie Bread: 238g
• Wheat Reduced-calorie Bread: 230g

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 Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Wheat 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	6.94% 6.73g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	6.05% 1.94g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	15% 2.53g	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	75.3% 98g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.55g	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	5.15% 3.73g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	67.3% 25.6g	38g per day for Men 19-50 years
Protein	32.3% 18g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Wheat 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	67.2% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	10.6% 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	32.7% 131μg	52.4% 210μg	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	0.26% 0.23mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	27.4% 274mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	43.8% 0.39mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	121% 2.8mg	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	49% 343mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	61.6% 924mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	2.83% 105g	2.47% 91g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has 2.1 times more Vitamin B2 and more Vitamin B12 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Wheat 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 Wheat Reduced-calorie Bread:

• Oatmeal Reduced-calorie Bread has 1.2 times more Sodium than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.4 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.6 times more Zinc than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oatmeal Reduced-calorie Bread has 1.2 times more Fat and 1.2 times more Omega 6 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.4 times more Saturated Fat, 1.4 times more Omega 3 and 1.7 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Wheat Reduced-calorie Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.