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

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Rolls, dinner, oat bran	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	32.3% 937kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	19.2% 18.7g	97g per day for Men 19-50 years
Saturated Fat	7.68% 2.46g	10.4% 3.3g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.84g	47.6% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	156% 203g	130g per day for Men 19-50 years
Sugars	36.5% 26.5g	46.3% 33.6g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Rolls, dinner, whole-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	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	59.5% 0.77mg	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	29.8% 119μg	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	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	33.7% 337mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	105% 0.95mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	397% 9.12mg	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	127% 889mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	356% 196μg	55μg per day for Men 19-50 years
Sodium	109% 1639mg	138% 2068mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	4.7% 175g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, oat bran VS Rolls, dinner, whole-wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, dinner, oat bran versus 14 oz of Rolls, dinner, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Rolls, dinner, oat bran have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.2 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• While 14 oz of Rolls, dinner, whole-wheat contain 4.3 times more Vitamin B6 and 1.9 times more Vitamin E than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, whole-wheat provide similar amounts of Vitamin B5 per 14 ounces.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Rolls, dinner, oat bran vs Rolls, dinner, whole-wheat:

• 14 ounces of Rolls, dinner, oat bran have 1.7 times more Iron than Rolls, dinner, whole-wheat.
• While 14 oz of Rolls, dinner, whole-wheat contain 1.8 times more Copper, 2.6 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 1.7 times more Selenium, 1.3 times more Sodium and 2 times more Zinc than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, whole-wheat contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rolls, dinner, whole-wheat contain 1.4 times more Saturated Fat, 1.4 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.8 times more Fiber than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, whole-wheat offer comparable quantities of Energy, Fat, Omega 3 and Protein per 14 ounces.