Comparing Nutrients in 5 ounces Oatmeal Reduced-calorie Bread VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 298kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.83g	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.2% 61.4g	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	4.48% 3.25g	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	NA	44.8% 17g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Rye 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	41% 0.49mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	8.4% 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	19.5% 78μg	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.9% 0.14μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	0.63% 0.57mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	16.3% 163mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	21% 0.19mg	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	40.8% 3.26mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	28% 0.64mg	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	20.2% 142mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	48.5% 727mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	1.76% 65.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oatmeal Reduced-calorie Bread vs Rye Reduced-calorie Bread:

• Oatmeal Reduced-calorie Bread has 1.5 times more Vitamin B5 and 2.5 times more Vitamin B12 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.7 times more Vitamin B6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Rye Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Oatmeal Reduced-calorie Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Oatmeal Reduced-calorie Bread vs Rye Reduced-calorie Bread:

• Oatmeal Reduced-calorie Bread has 1.5 times more Calcium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.3 times more Copper, 1.3 times more Iron and 1.3 times more Sodium than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Rye Reduced-calorie Bread have similar amounts of Magnesium, Manganese, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oatmeal Reduced-calorie Bread has 1.2 times more Fat, 1.6 times more Saturated Fat, 1.5 times more Omega 3 and 1.8 times more Omega 6 than Rye Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Rye Reduced-calorie Bread have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Oatmeal Reduced-calorie Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.