Comparing Nutrients in 14 ounces French Bread VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	French Bread	Oat Bran Bread	Recommended Dietary Allowance
Energy	37.2% 1080kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	6.56% 2.1g	8.64% 2.77g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	122% 158g	130g per day for Men 19-50 years
Sugars	25.3% 18.3g	42% 30.6g	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	2.8% 2.02g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	47% 18g	38g per day for Men 19-50 years
Protein	76% 42.7g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	French Bread	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	235% 2.8mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	106% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	22.3% 0.29mg	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	122% 488μg	80.4% 321μg	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% 0mg	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	5.56% 0.83mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Oat Bran Bread	Recommended Dietary Allowance
Calcium	20.6% 206mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	59.5% 0.54mg	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	194% 15.5mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	134% 3.1mg	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	59.5% 417mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	206% 114μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	159% 2389mg	93% 1401mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	3.54% 131g	4.7% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of French Bread vs Oat Bran Bread:

• French or Vienna Bread includes Sourdough have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oat Bran Bread.
• While Oat Bran Bread contains 1.3 times more Vitamin B5, 2.1 times more Vitamin E and 1.7 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Oat Bran Bread have similar amounts of Vitamin B3 per 14 oz.
• Both French or Vienna Bread includes Sourdough as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for French Bread vs Oat Bran Bread:

• French or Vienna Bread includes Sourdough have 1.3 times more Iron and 1.7 times more Sodium than Oat Bran Bread.
• While Oat Bran Bread contains 1.4 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Water than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Oat Bran Bread have similar amounts of Calcium, Copper, Magnesium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• French or Vienna Bread includes Sourdough have 1.3 times more Carbohydrate than Oat Bran Bread.
• While Oat Bran Bread contains 1.8 times more Fat, 1.3 times more Saturated Fat, 1.6 times more Omega 3, 2 times more Omega 6, 1.7 times more Sugars and 2 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Oat Bran Bread have similar amounts of Energy and Protein per 14 oz.
• Both French or Vienna Bread includes Sourdough as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.