Comparing Nutrients in 14 ounces Oatmeal Bread VS Toasted Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Oatmeal Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	37% 1068kcal	40% 1159kcal	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	8.7% 2.8g	9.48% 3.03g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.36g	40.7% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 192g	161% 209g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	48.4% 35g	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	41.8% 16g	45% 17g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	20.5% 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	61.5% 246μg	52.6% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.32% 1.2mg	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	12.7% 1.9mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	26% 262mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	100% 0.9mg	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	134% 10.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	176% 4.06mg	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	71.4% 500mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.35% 124g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 14 ounces for Oatmeal Bread vs Toasted Oatmeal Bread:

Both Oatmeal Bread and Toasted Oatmeal Bread have similar amounts of minerals per 14 oz
• Both Oatmeal Bread and Toasted Oatmeal Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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