Comparing Nutrients in 100 grams 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	7% 203kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	38% 49.2g	130g per day for Men 19-50 years
Sugars	3.16% 2.3g	5.8% 4.2g	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	31.6% 12g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	17% 9.5g	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	30.6% 0.37mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.53mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.94% 0.3mg	3.32% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	6.7% 0.087mg	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	14.5% 58μg	20.5% 82μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.67% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	1.87% 0.28mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	1.67% 2μg	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	7.6% 76mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	16.3% 0.15mg	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	38.8% 3.1mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	43.7% 1mg	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	11% 78mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	50.7% 28μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	34.2% 513mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.96% 35.7g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Rye Reduced-calorie Bread have 1.8 times more Vitamin B5 than Toasted Oat Bran Reduced-calorie Bread.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

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

• 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.