Comparing Nutrients in 100 calories Oat Bran Bread VS Toasted Multi-grain Bread

Weight per 100 calories

• Oat Bran Bread: 42.4g
• Toasted Multi-grain Bread: 34.7g

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

Which food has more nutrients per 100 calories - Oat Bran Bread or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Oat Bran Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.86g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	4.5% 3.26g	3.32% 2.4g	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	1.28% 0.93g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0.094% 0.85μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.05mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.38% 0.031mg	7.64% 0.099mg	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	8.6% 34.3μg	6.08% 24.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.039% 0.035mg	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	1.24% 0.19mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.51μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	2.75% 27.5mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	6.36% 0.057mg	12% 0.11mg	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	16.5% 1.32mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	3.53% 15mg	7.03% 29.5mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	33.2% 0.76mg	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	8.54% 59.7mg	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.3mg	2.55% 87mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	9.97% 150mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oat Bran Bread vs Toasted Multi-grain Bread:

• Oat Bran Bread has 2.5 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.3 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.2 times more Vitamin B6 than Oat Bran Bread.
• Both Oat Bran Bread as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oat Bran Bread vs Toasted Multi-grain Bread:

• Oat Bran Bread has 1.4 times more Iron than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.4 times more Calcium, 1.9 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Oat Bran Bread.
• Both Oat Bran Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Selenium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oat Bran Bread has 1.4 times more Sugars than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.8 times more Omega 3 and 1.5 times more Fiber than Oat Bran Bread.
• Both Oat Bran Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Oat Bran Bread as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.