Comparing Nutrients in 100 grams White Reduced-calorie Bread VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	White Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	7.14% 207kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	NA	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	25.5% 9.7g	NA	38g per day for Men 19-50 years
Protein	15.5% 8.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Oatmeal 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	34% 0.41mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.24% 0.46mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	3.46% 0.045mg	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	23.8% 95μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.7% 0.28μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.56% 0.5mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9.4% 94mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	11% 0.099mg	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% 3.2mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	23.4% 0.54mg	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	17.3% 121mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	32% 479mg	26% 388mg	1500mg per day for Men 19-50 years
Zinc	12% 1.34mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	1.16% 43g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: White Reduced-calorie Bread VS Oatmeal Reduced-calorie Bread per 100 g

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

Lets compare vitamin content per 100 grams of White Reduced-calorie Bread vs Oatmeal Reduced-calorie Bread:

• 100 grams of White Reduced-calorie Bread have 1.2 times more Vitamin B3, 1.7 times more Vitamin B9 and 2.8 times more Vitamin B12 than Oatmeal Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 100 grams.
• Both White Reduced-calorie Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

Comparing minerals per 100 grams for White Reduced-calorie Bread vs Oatmeal Reduced-calorie Bread:

• 100 grams of White Reduced-calorie Bread have 3.3 times more Copper, 1.4 times more Iron, 1.2 times more Phosphorus, 1.2 times more Sodium and 1.6 times more Zinc than Oatmeal Reduced-calorie Bread.
• While 100 g of Oatmeal Reduced-calorie Bread contain 1.4 times more Manganese and 1.6 times more Potassium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oatmeal Reduced-calorie Bread contain similar levels of Calcium, Magnesium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Oatmeal Reduced-calorie Bread contain 1.4 times more Fat, 2.3 times more Omega 3 and 2.4 times more Omega 6 than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oatmeal Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of White Reduced-calorie Bread provide inadequate amounts of Omega 3