Comparing Nutrients in 7 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	14.4% 417kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	62% 80.4g	130g per day for Men 19-50 years
Sugars	NA	6.27% 4.54g	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	62.7% 24g	38g per day for Men 19-50 years
Protein	27% 15g	32.2% 18g	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	57.5% 0.69mg	60.7% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	11.8% 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	27.3% 109μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0.88% 0.79mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	23% 228mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	29.3% 0.26mg	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	57% 4.56mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	39% 0.9mg	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	28.3% 198mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	68% 1018mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Oatmeal Reduced-calorie Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Oatmeal Reduced-calorie Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.