Comparing Nutrients in 14 ounces Italian Bread VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Italian Bread	Oat Bran Bread	Recommended Dietary Allowance
Energy	35.4% 1028kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	6.75% 2.16g	8.64% 2.77g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	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	147% 191g	122% 158g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	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	5.1% 3.7g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	47% 18g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Italian 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	192% 2.3mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	106% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	101% 405μg	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	7.67% 1.15mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Oat Bran Bread	Recommended Dietary Allowance
Calcium	41.7% 417mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	171% 13.7mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	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	54% 377mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	164% 2453mg	93% 1401mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.7% 175g	3700g per day for Men 19-50 years

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

• Italian Bread has 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.5 times more Vitamin K than Oat Bran Bread.
• While Oat Bran Bread contains 1.6 times more Vitamin B5 and 1.5 times more Vitamin E than Italian Bread.
• Both Italian Bread and Oat Bran Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Italian Bread 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 Italian Bread vs Oat Bran Bread:

• Italian Bread has 1.6 times more Calcium and 1.8 times more Sodium than Oat Bran Bread.
• While Oat Bran Bread contains 1.3 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Selenium than Italian Bread.
• Both Italian Bread and Oat Bran Bread have similar amounts of Copper, Iron, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Italian Bread has 1.3 times more Omega 3 and 1.2 times more Carbohydrate than Oat Bran Bread.
• While Oat Bran Bread contains 1.6 times more Fat, 1.3 times more Saturated Fat, 1.4 times more Omega 6, 1.6 times more Sugars and 2.1 times more Fiber than Italian Bread.
• Both Italian Bread and Oat Bran Bread have similar amounts of Energy and Protein per 14 oz.
• Both Italian Bread as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.