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Comparing Nutrients in 500 calories Toasted Oat Bran Reduced-calorie BreadVS Rye Reduced-calorie Bread

Weight per 500 calories

Toasted Oat Bran Reduced-calorie Bread
209g
Rye Reduced-calorie Bread
246g

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

Which food has more nutrients per 500 calories - Toasted Oat Bran Reduced-calorie Bread or Rye Reduced-calorie Bread?

Macros Ratio

Protein Fat Carbs

Toasted Oat Bran Reduced-calorie Bread
14%
13%
73%
Rye Reduced-calorie Bread
16%
12%
72%
500 kcal ▼

Macro Nutrients

Toasted Oat Bran Reduced-calorie Breadvs Rye Reduced-calorie Bread
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.2%7.95g
Fat
7.36%7.14g
7.95 gvs7.14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.46%1.1g
Saturated Fat
2.83%0.91g
1.1 gvs0.91 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16%0.26g
Omega 3
6.3%0.1g
0.26 gvs0.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23%3.9g
Omega 6
10.3%1.75g
3.9 gvs1.75 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79%103g
Carbohydrate
76.7%100g
103 gvs100 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12%8.8g
Sugars
7.78%5.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.8 gvs5.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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78.7%30g
Fiber
77.8%29.6g
30 gvs29.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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35.5%20g
Protein
40%22.4g
20 gvs22.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Toasted Oat Bran Reduced-calorie Breadvs Rye Reduced-calorie Bread
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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59%0.71mg
Vitamin B1
75.3%0.9mg
Thiamine
0.71 mgvs0.9 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35%0.45mg
Vitamin B2
45.5%0.59mg
Riboflavin
0.45 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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52.7%8.44mg
Vitamin B3
39%6.22mg
Niacin, nicotinic acid, niacinamide
8.44 mgvs6.22 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.95%0.35mg
Vitamin B5
14.6%0.73mg
Pantothenic acid
0.35 mgvs0.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B6
14.6%0.19mg
Pyridoxine
0.18 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43%172μg
Vitamin B9
35.7%143μg
Folates and Folic Acid
172 μgvs143 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
4.1%0.099μg
Cobalamin
0 μgvs0.099 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.1%0.99mg
Ascorbic acid
0 mgvs0.99 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.6%0.69mg
Vitamin E
4.6%0.69mg
Tocopherols and Tocotrienols
0.69 mgvs0.69 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.5%4.2μg
Vitamin K
1.23%1.48μg
Phytomenadione or phylloquinone
4.2 μgvs1.48 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Toasted Oat Bran Reduced-calorie Breadvs Rye Reduced-calorie Bread
14.2%142mg
Calcium
18.7%187mg
142 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34%0.31mg
Copper
36.4%0.33mg
0.31 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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98%7.85mg
Iron
95%7.64mg
7.85 mgvs7.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.4%115mg
Magnesium
13%54mg
115 mgvs54 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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92%2.1mg
Manganese
48.5%1.1mg
2.1 mgvs1.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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43%301mg
Phosphorus
27.4%192mg
301 mgvs192 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.5%255mg
Potassium
7.1%241mg
255 mgvs241 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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93%51.3μg
Selenium
125%68.7μg
51.3 μgvs68.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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76.3%1144mg
Sodium
84.2%1264mg
1144 mgvs1264 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22.6%2.5mg
Zinc
14.8%1.63mg
2.5 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2%74.7g
Water
3.06%113g
74.7 gvs113 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Toasted Oat Bran Reduced-calorie Bread vs Rye Reduced-calorie Bread:
Comparing minerals per 500 calories for Toasted Oat Bran Reduced-calorie Bread vs Rye Reduced-calorie Bread:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Toasted Oat Bran Reduced-calorie BreadVS Oatmeal Reduced-calorie BreadRye Reduced-calorie BreadVS Oatmeal Reduced-calorie BreadToasted Oat Bran Reduced-calorie BreadVS Wheat Reduced-calorie BreadRye Reduced-calorie BreadVS Wheat Reduced-calorie Bread
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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