Comparing Nutrients in 500 calories Rolls, dinner, oat bran VS Rolls, dinner, whole-wheat

Weight per 500 calories

• Rolls, dinner, oat bran: 212g
• Rolls, dinner, whole-wheat: 188g

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

Discover which food has more nutrients per 500 calories - Rolls, dinner, oat bran or Rolls, dinner, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Rolls, dinner, oat bran	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.75g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	14.2% 0.23g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	22.5% 3.83g	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	74% 96g	130g per day for Men 19-50 years
Sugars	19.5% 14g	22% 16g	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	37% 14g	38g per day for Men 19-50 years
Protein	36% 20g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Rolls, dinner, whole-wheat	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	28% 0.37mg	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	14% 56.4μg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	3.13% 3.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	18% 180mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	50% 0.45mg	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	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	7.54% 256mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	65.3% 979mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	34.3% 3.78mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.7% 62.2g	3700g per day for Men 19-50 years

Rolls, Dinner, Oat Bran VS Rolls, Dinner, Whole-wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, dinner, oat bran or Rolls, dinner, whole-wheat?

Lets compare vitamin content per 500 calories of Rolls, dinner, oat bran vs Rolls, dinner, whole-wheat:

• 500 calories of Rolls, dinner, oat bran have 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.6 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• While 500 kcal of Rolls, dinner, whole-wheat contain 3.8 times more Vitamin B6 and 1.7 times more Vitamin E than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, whole-wheat provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Rolls, dinner, oat bran have insufficient amounts of Vitamin B6 and Vitamin E
• Both Rolls, dinner, oat bran as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Rolls, dinner, oat bran vs Rolls, dinner, whole-wheat:

• 500 calories of Rolls, dinner, oat bran have 1.9 times more Iron than Rolls, dinner, whole-wheat.
• While 500 kcal of Rolls, dinner, whole-wheat contain 1.6 times more Copper, 2.3 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, whole-wheat contain similar levels of Calcium and Sodium per 500 calories.
• 500 calories of Rolls, dinner, oat bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, dinner, oat bran have 1.2 times more Protein than Rolls, dinner, whole-wheat.
• While 500 kcal of Rolls, dinner, whole-wheat contain 1.6 times more Fiber than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, whole-wheat offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Sugars per 500 calories.