Comparing Nutrients in 14 ounces Toasted Multi-grain Bread VS Oat Bran Bread

Macros Ratio

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

Macro Nutrients

	Toasted Multi-grain Bread	Oat Bran Bread	Recommended Dietary Allowance
Energy	39.4% 1143kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	8.64% 2.77g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	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	144% 187g	122% 158g	130g per day for Men 19-50 years
Sugars	38% 27.5g	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	14.6% 10.6g	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	% 7.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	47% 18g	38g per day for Men 19-50 years
Protein	103% 57.6g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	80.4% 0.96mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	106% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	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	69.5% 278μg	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	0.44% 0.4mg	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	10.6% 1.6mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Oat Bran Bread	Recommended Dietary Allowance
Calcium	44% 441mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	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	135% 10.8mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	380% 8.74mg	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	140% 980mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	110% 1643mg	93% 1401mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	3.37% 125g	4.7% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Multi-grain Bread vs Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 3.9 times more Vitamin B6 and 1.3 times more Vitamin K than Oat Bran Bread.
• While Oat Bran Bread contains 2.1 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.6 times more Vitamin B5 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Oat Bran Bread have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 14 oz.
• Both Toasted Multi-grain Bread with Whole-grain 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 Toasted Multi-grain Bread vs Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 1.7 times more Calcium, 2.3 times more Copper, 2.4 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Oat Bran Bread.
• While Oat Bran Bread contains 1.4 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Oat Bran Bread have similar amounts of Iron, Selenium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Multi-grain Bread with Whole-grain has 1.2 times more Energy, 1.4 times more Saturated Fat, 2.2 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Oat Bran Bread.
• Both Toasted Multi-grain Bread with Whole-grain and Oat Bran Bread have similar amounts of Fat, Omega 6, Carbohydrate and Sugars per 14 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.