Comparing Nutrients in 100 calories Toasted Oat Bran Reduced-calorie Bread VS Oatmeal Reduced-calorie Bread

Weight per 100 calories

• Toasted Oat Bran Reduced-calorie Bread: 41.8g
• Oatmeal Reduced-calorie Bread: 47.6g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 100 calories - Toasted Oat Bran Reduced-calorie Bread or Oatmeal Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Toasted Oat Bran Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	16% 20.6g	130g per day for Men 19-50 years
Sugars	2.42% 1.76g	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	15.7% 6g	NA	38g per day for Men 19-50 years
Protein	7.1% 3.97g	6.46% 3.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran 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	11.8% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	1.65% 0.021mg	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	8.58% 34.3μg	6.55% 26μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2% 0.048μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.11% 0.095mg	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	0.92% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.7% 0.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2.85% 28.5mg	5.48% 54.8mg	1000mg per day for Men 19-50 years
Copper	6.83% 0.062mg	5.24% 0.047mg	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	19.6% 1.57mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.72% 11.4mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	11% 0.26mg	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	8.6% 60.3mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	1.74% 59mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.3μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	15.3% 229mg	12.3% 185mg	1500mg per day for Men 19-50 years
Zinc	4.53% 0.5mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.57% 21g	3700g per day for Men 19-50 years

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

• Toasted Oat Bran Reduced-calorie Bread has 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 1.5 times more Vitamin B2, 3 times more Vitamin B5 and more Vitamin B12 than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Toasted Oat Bran Reduced-calorie Bread vs Oatmeal Reduced-calorie Bread:

• Toasted Oat Bran Reduced-calorie Bread has 1.3 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Sodium and 1.3 times more Zinc than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 1.9 times more Calcium than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread have similar amounts of Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toasted Oat Bran Reduced-calorie Bread has 1.7 times more Omega 3 and 1.3 times more Omega 6 than Oatmeal Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.