Comparing Nutrients in 500 calories Rolls, dinner, oat bran VS Rolls, dinner, rye

Weight per 500 calories

• Rolls, dinner, oat bran: 212g
• Rolls, dinner, rye: 175g

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

Which food has more nutrients per 500 calories - Rolls, dinner, oat bran or Rolls, dinner, rye?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Rolls, dinner, oat bran	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.75g	6.13% 5.94g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	71.4% 93g	130g per day for Men 19-50 years
Sugars	19.5% 14g	2.82% 2.05g	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	23% 8.7g	22.5% 8.57g	38g per day for Men 19-50 years
Protein	36% 20g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	55.4% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	8.34% 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	50.3% 201μg	43.3% 173μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	6.78% 1mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	18% 180mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	39% 0.35mg	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	110% 8.77mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	22.5% 94mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	53.4% 1.23mg	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	35% 244mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	7.54% 256mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	88.4% 48.6μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	75.8% 1136mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.42% 52.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, dinner, oat bran vs Rolls, dinner, rye:

• Rolls, dinner, oat bran have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.7 times more Vitamin E than Rolls, dinner, rye.
• Both Rolls, dinner, oat bran and Rolls, dinner, rye have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rolls, dinner, oat bran vs Rolls, dinner, rye:

• Rolls, dinner, oat bran have 3.4 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese, 1.3 times more Selenium and 1.3 times more Zinc than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.4 times more Magnesium and 1.3 times more Sodium than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, rye have similar amounts of Copper, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, dinner, oat bran have 1.6 times more Fat, 2.3 times more Omega 3, 2.7 times more Omega 6 and 6.9 times more Sugars than Rolls, dinner, rye.
• Both Rolls, dinner, oat bran and Rolls, dinner, rye have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.