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

Weight per 500 calories

• Rye Reduced-calorie Bread: 246g
• Oat Bran Reduced-calorie Bread: 249g

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

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

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Rye Reduced-calorie Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	8.2% 7.96g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	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	76.7% 100g	79% 103g	130g per day for Men 19-50 years
Sugars	7.78% 5.64g	12% 8.76g	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	77.8% 29.6g	78.6% 30g	38g per day for Men 19-50 years
Protein	40% 22.4g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	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	75.3% 0.9mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	39% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	19.7% 0.26mg	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	35.7% 143μg	50.4% 201μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.1% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	0% 0mg	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	4.6% 0.69mg	4.64% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	3.52% 4.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	18.7% 187mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	80.4% 0.72mg	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	95% 7.64mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	119% 2.74mg	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	27.4% 192mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	93% 51.2μg	55μg per day for Men 19-50 years
Sodium	84.2% 1264mg	76% 1142mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.1% 114g	3700g per day for Men 19-50 years

Rye Reduced-calorie Bread VS Oat Bran Reduced-calorie Bread Nutrients Per 500 Kcal

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

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

• 500 kcal of Oat Bran Reduced-calorie Bread contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Rye Reduced-calorie Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Rye Reduced-calorie Bread have 1.3 times more Calcium and 1.3 times more Selenium than Oat Bran Reduced-calorie Bread.
• While 500 kcal of Oat Bran Reduced-calorie Bread contain 2.2 times more Copper, 2.5 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oat Bran Reduced-calorie Bread contain similar levels of Iron and Sodium per 500 calories.
• Both Rye Reduced-calorie Bread as well as Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Oat Bran Reduced-calorie Bread contain 2.5 times more Omega 3, 2.2 times more Omega 6 and 1.6 times more Sugars than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Rye Reduced-calorie Bread provide inadequate amounts of Omega 3