Comparing Nutrients in 14 ounces Rolls, dinner, oat bran VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Rolls, dinner, oat bran	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	32.3% 937kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	7.68% 2.46g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.84g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	162% 211g	130g per day for Men 19-50 years
Sugars	36.5% 26.5g	6.4% 4.64g	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	43% 16.3g	51% 19.4g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.78mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	19% 0.25mg	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	98% 393μg	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	12.7% 1.9mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	33.7% 337mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	88.6% 0.8mg	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	205% 16.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	121% 2.8mg	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	65.2% 456mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	201% 110μg	55μg per day for Men 19-50 years
Sodium	109% 1639mg	172% 2580mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	4.7% 175g	3.23% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rolls, dinner, oat bran vs Rolls, dinner, rye:

• Rolls, dinner, oat bran have 1.3 times more Vitamin B3 and 1.4 times more Vitamin E than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.4 times more Vitamin B6 and 2.6 times more Vitamin K than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, rye have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rolls, dinner, oat bran vs Rolls, dinner, rye:

• Rolls, dinner, oat bran have 2.8 times more Calcium, 1.5 times more Iron and 1.5 times more Water than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.5 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Sodium than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, rye have similar amounts of Manganese, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rolls, dinner, oat bran have 1.4 times more Fat, 1.9 times more Omega 3, 2.2 times more Omega 6 and 5.7 times more Sugars than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.3 times more Carbohydrate than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, rye have similar amounts of Energy, Saturated Fat, Fiber and Protein per 14 oz.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.