Comparing Nutrients in 14 ounces Cracked-wheat Bread VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Cracked-wheat Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	35.6% 1032kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	133% 173g	130g per day for Men 19-50 years
Sugars	NA	46.3% 33.6g	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	57.4% 22g	51% 19.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	80.8% 45.2g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.42mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	12.2% 0.16mg	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	60.5% 242μg	68.5% 274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	17% 171mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	56.4% 0.51mg	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	139% 11mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	131% 3mg	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	86.7% 607mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	183% 100μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	142% 2135mg	102% 1536mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	3.84% 142g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Toasted Oat Bran Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Cracked-wheat Bread versus 14 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cracked-wheat Bread vs Toasted Oat Bran Bread:

• 14 ounces of Cracked-wheat Bread have 4.5 times more Vitamin B5 and 7.6 times more Vitamin B6 than Toasted Oat Bran Bread.
• While 14 oz of Toasted Oat Bran Bread contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Oat Bran Bread provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• Both Cracked-wheat Bread as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cracked-wheat Bread vs Toasted Oat Bran Bread:

• 14 ounces of Cracked-wheat Bread have 1.7 times more Copper, 1.5 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Sodium than Toasted Oat Bran Bread.
• While 14 oz of Toasted Oat Bran Bread contain 1.7 times more Calcium and 1.3 times more Selenium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Oat Bran Bread contain similar levels of Iron and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Oat Bran Bread contain 3.5 times more Omega 3, 2.7 times more Omega 6 and 1.3 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Oat Bran Bread offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 14 ounces.