Comparing Nutrients in 500 calories Wheat Bread Flour VS Oat Flour

Weight per 500 calories

• Wheat Bread Flour: 139g
• Oat Flour: 124g

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

Discover which food has more nutrients per 500 calories - Wheat Bread Flour or Oat Flour?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bread Flour	14%	4%	82%
Oat Flour	15%	20%	65%

Macro Nutrients

	Wheat Bread Flour	Oat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	11.2% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	62.5% 81.3g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	1.37% 0.99g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	8.75% 3.32g	21% 8.04g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Wheat Bread Flour	Oat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.23% 0.11mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	4.98% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.94% 0.051mg	12% 0.15mg	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	11.4% 45.7μg	9.9% 39.6μg	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	3.7% 0.55mg	5.78% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	3.3% 3.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bread Flour	Oat Flour	Recommended Dietary Allowance
Calcium	2.08% 20.8mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	60% 0.54mg	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	15.6% 1.25mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	216% 4.97mg	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	19% 134mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	4.07% 139mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.77mg	1.57% 23.5mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.29% 10.6g	3700g per day for Men 19-50 years

Wheat Bread Flour VS Oat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Wheat Bread Flour or Oat Flour?

Lets compare vitamin content per 500 calories of Wheat Bread Flour vs Oat Flour:

• 500 calories of Wheat Bread Flour have 2.4 times more Vitamin B5 than Oat Flour.
• While 500 kcal of Partially Debranned Oat Flour contain 7.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 3 times more Vitamin B6 than Wheat Bread Flour.
• 500 calories of Wheat Bread Flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 500 calories of Oat Flour have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Wheat Bread Flour as well as Partially Debranned Oat Flour 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 Wheat Bread Flour vs Oat Flour:

• 500 calories of Wheat Bread Flour have 1.3 times more Selenium than Oat Flour.
• While 500 kcal of Partially Debranned Oat Flour contain 2.1 times more Copper, 4 times more Iron, 5.1 times more Magnesium, 4.5 times more Manganese, 4.2 times more Phosphorus, 3.3 times more Potassium and 3.4 times more Zinc than Wheat Bread Flour.
• 500 calories of Wheat Bread Flour lack sufficient amounts of Magnesium and Potassium
• Both Wheat Bread Flour as well as Partially Debranned Oat Flour lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wheat Bread Flour have 1.2 times more Carbohydrate than Oat Flour.
• While 500 kcal of Partially Debranned Oat Flour contain 4.9 times more Fat, 3 times more Omega 3, 4.2 times more Omega 6 and 2.4 times more Fiber than Wheat Bread Flour.
• Both Wheat Bread Flour and Oat Flour offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Wheat Bread Flour provide inadequate amounts of Omega 3, Omega 6 and Fiber