Comparing Nutrients in 14 ounces Oat Bran Bread VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Energy	32.3% 937kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.77g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	37.4% 6.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	148% 192g	130g per day for Men 19-50 years
Sugars	42% 30.6g	44.6% 32.3g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.37mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	77.8% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	20.8% 0.27mg	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	61.5% 246μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	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	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Calcium	25.8% 258mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	92% 0.83mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	162% 3.73mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	93% 1401mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	4.7% 175g	3.94% 146g	3700g per day for Men 19-50 years

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

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

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

• Oat Bran Bread has 1.2 times more Selenium than Oatmeal Bread.
• While Oatmeal Bread contains 1.5 times more Copper and 1.3 times more Sodium than Oat Bran Bread.
• Both Oat Bran Bread and Oatmeal Bread have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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