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

Weight per 100 calories

• Oatmeal Reduced-calorie Bread: 47.6g
• White Reduced-calorie Bread: 48.3g

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

Which food has more nutrients per 100 calories - Oatmeal Reduced-calorie Bread or White Reduced-calorie Bread?

Macros Ratio

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

Macro Nutrients

	Oatmeal Reduced-calorie Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	1.5% 0.26g	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	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	NA	3.17% 2.3g	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	12.3% 4.7g	38g per day for Men 19-50 years
Protein	6.46% 3.6g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	White 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	14% 0.17mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	4.46% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.65% 0.021mg	1.56% 0.02mg	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	6.55% 26μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	5.64% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.095mg	0.27% 0.24mg	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	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	5.48% 54.8mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	5.24% 0.047mg	17.7% 0.16mg	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	13.7% 1.1mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	2.72% 11.4mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	8.2% 0.19mg	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	6.8% 47.6mg	8.35% 58.5mg	700mg per day for Men 19-50 years
Potassium	1.74% 59mg	1.08% 36.7mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.56% 20.7g	3700g per day for Men 19-50 years

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

• White Reduced-calorie Bread contains 1.8 times more Vitamin B9 and 2.8 times more Vitamin B12 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Oatmeal Reduced-calorie Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 100 kcal.

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

• Oatmeal Reduced-calorie Bread has 1.2 times more Calcium, 1.4 times more Manganese and 1.6 times more Potassium than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 3.4 times more Copper, 1.4 times more Iron, 1.3 times more Sodium and 1.6 times more Zinc than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Magnesium, Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oatmeal Reduced-calorie Bread has 1.4 times more Fat, 2.2 times more Omega 3 and 2.4 times more Omega 6 than White Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and White Reduced-calorie Bread have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Oatmeal Reduced-calorie Bread as well as White Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.