Comparing Nutrients in 100 grams Oat Bran Reduced-calorie Bread VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	6.93% 201kcal	7.5% 217kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3% 2.92g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	9.2% 1.57g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	5.1% 3.7g	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	2.23% 1.62g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.6% 12g	29.2% 11g	38g per day for Men 19-50 years
Protein	14.3% 8g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Wheat 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	29.5% 0.35mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	4.6% 0.06mg	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	20.3% 81μg	22.8% 91μg	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	0.11% 0.1mg	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	1.87% 0.28mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	5.7% 57mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	19% 0.17mg	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	39.4% 3.15mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	52.6% 1.2mg	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% 139mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.24% 46g	1.07% 39.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Reduced-calorie Bread VS Wheat Reduced-calorie Bread per 100 g

Compare the macro and micronutrient content in 100 g of Oat Bran Reduced-calorie Bread versus 100 g of Wheat Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oat Bran Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• 100 grams of Oat Bran Reduced-calorie Bread have 1.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Wheat Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 grams.
• Both Oat Bran Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Oat Bran Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• 100 grams of Oat Bran Reduced-calorie Bread have 1.7 times more Copper, 1.3 times more Magnesium and 1.4 times more Sodium than Wheat Reduced-calorie Bread.
• While 100 g of Wheat Reduced-calorie Bread contain 2.9 times more Calcium, 1.5 times more Potassium, 1.5 times more Selenium and 1.3 times more Zinc than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Wheat Reduced-calorie Bread contain similar levels of Iron, Manganese and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oat Bran Reduced-calorie Bread have 1.4 times more Omega 6 than Wheat Reduced-calorie Bread.
• While 100 g of Wheat Reduced-calorie Bread contain 1.9 times more Saturated Fat and 1.7 times more Protein than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Wheat Reduced-calorie Bread offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Sugars and Fiber per 100 grams.