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

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Rolls, dinner, wheat	13%	21%	66%

Macro Nutrients

	Rolls, dinner, oat bran	Rolls, dinner, wheat	Recommended Dietary Allowance
Energy	32.3% 937kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	7.68% 2.46g	18.6% 5.94g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.84g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	140% 183g	130g per day for Men 19-50 years
Sugars	36.5% 26.5g	8.92% 6.47g	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	39.7% 15g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Rolls, dinner, wheat	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	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	23.2% 0.3mg	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	59.5% 238μg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Rolls, dinner, wheat	Recommended Dietary Allowance
Calcium	33.7% 337mg	70% 699mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	66% 0.6mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	177% 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	65.2% 456mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	109% 1639mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	4.7% 175g	3.97% 147g	3700g per day for Men 19-50 years

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

• Rolls, dinner, oat bran have 1.2 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.3 times more Vitamin E than Rolls, dinner, wheat.
• While Rolls, dinner, wheat contain 1.7 times more Vitamin B6 and 2.3 times more Vitamin K than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, wheat have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 oz.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, wheat 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, wheat:

• Rolls, dinner, wheat contain 2.1 times more Calcium, 1.4 times more Manganese and 1.3 times more Sodium than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, wheat have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rolls, dinner, oat bran have 1.7 times more Omega 3, 1.4 times more Omega 6 and 4.1 times more Sugars than Rolls, dinner, wheat.
• While Rolls, dinner, wheat contain 1.4 times more Fat and 2.4 times more Saturated Fat than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, wheat have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.