Comparing Nutrients in 14 ounces White Reduced-calorie Bread VS Toasted Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	White Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	28.3% 822kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	6.57% 2.1g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	43.5% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	150% 195g	130g per day for Men 19-50 years
Sugars	26% 19g	23% 16.7g	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	101% 38.5g	149% 56.8g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	26.6% 0.35mg	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	94% 377μg	81.4% 325μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46.3% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	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	5.03% 0.75mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	37.3% 373mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	65% 0.58mg	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	158% 12.7mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	174% 4mg	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	68.6% 480mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	177% 97μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	145% 2171mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: White Reduced-calorie Bread VS Toasted Oat Bran Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of White Reduced-calorie Bread versus 14 oz of Toasted Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Reduced-calorie Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 14 ounces of White Reduced-calorie Bread have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B5 and more Vitamin B12 than Toasted Oat Bran Reduced-calorie Bread.
• While 14 oz of Toasted Oat Bran Reduced-calorie Bread contain 2.1 times more Vitamin B6 and 1.7 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin E
• 14 ounces of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for White Reduced-calorie Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 14 ounces of White Reduced-calorie Bread have 1.4 times more Calcium and 2.2 times more Copper than Toasted Oat Bran Reduced-calorie Bread.
• While 14 oz of Toasted Oat Bran Reduced-calorie Bread contain 2.4 times more Magnesium, 2.6 times more Manganese and 1.6 times more Potassium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Iron, Phosphorus, Selenium, Sodium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Oat Bran Reduced-calorie Bread contain 1.5 times more Fat, 4.4 times more Omega 3, 3.5 times more Omega 6 and 1.5 times more Fiber than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 14 ounces.
• 14 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3