Comparing Nutrients in 14 ounces Oat Bran Bread VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	32.3% 937kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.77g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	122% 158g	133% 173g	130g per day for Men 19-50 years
Sugars	42% 30.6g	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	47% 18g	51% 19.4g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	80.8% 45.2g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.37mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	80.4% 321μg	68.5% 274μg	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	11.6% 1.75mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	25.8% 258mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	155% 12.4mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	80% 560mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	93% 1401mg	102% 1536mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	4.7% 175g	4.13% 153g	3700g per day for Men 19-50 years

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

• Oat Bran Bread has 5.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 14 oz.
• Both Oat Bran Bread as well as Toasted 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 Oat Bran Bread vs Toasted Oat Bran Bread:

• Oat Bran Bread has 1.2 times more Phosphorus than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of macro-nutrients per 14 oz
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Oat Bran Bread as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.