Comparing Nutrients in 5 ounces Rye Reduced-calorie Bread VS Toasted Oat Bran Reduced-calorie Bread

Macros Ratio

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

Macro Nutrients

	Rye Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	9.92% 288kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	4.24% 4.1g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	15.6% 2.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	8.2% 5.95g	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	44.8% 17g	53.3% 20.3g	38g per day for Men 19-50 years
Protein	23% 13g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Toasted 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	43.4% 0.52mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	9.5% 0.12mg	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	20.6% 82.2μg	29% 116μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.63% 0.57mg	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	2.65% 0.4mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	10.8% 108mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	23% 0.21mg	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	55% 4.4mg	66.4% 5.3mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	62% 1.43mg	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	15.8% 111mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	63% 34.7μg	55μg per day for Men 19-50 years
Sodium	48.5% 727mg	51.7% 775mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Reduced-calorie Bread VS Toasted Oat Bran Reduced-calorie Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Rye Reduced-calorie Bread versus 5 oz of Toasted Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rye Reduced-calorie Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 5 ounces of Rye Reduced-calorie Bread have 1.8 times more Vitamin B5 than Toasted Oat Bran Reduced-calorie Bread.
• While 5 oz of Toasted Oat Bran Reduced-calorie Bread contain 1.6 times more Vitamin B3 and 1.4 times more Vitamin B9 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Rye Reduced-calorie Bread as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Rye Reduced-calorie Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 5 oz of Toasted Oat Bran Reduced-calorie Bread contain 2.5 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus and 1.8 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Calcium, Copper, Iron, Potassium, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Oat Bran Reduced-calorie Bread contain 1.3 times more Fat, 3 times more Omega 3, 2.6 times more Omega 6 and 1.8 times more Sugars than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.