Comparing Nutrients in 1 kilogram Oat Bran Bagels VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Oat Bran Bagels	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	88% 2550kcal	110% 3190kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	410% 533g	476% 619g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	49.5% 36g	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	95% 36g	81.6% 31g	38g per day for Men 19-50 years
Protein	191% 107g	232% 130g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.38mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.6mg	336% 53.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	74% 0.96mg	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	245% 980μg	350% 1400μg	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	2.22% 2mg	2.22% 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	22% 3.3mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	12% 120mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	167% 1.5mg	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	385% 31mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	249% 5.73mg	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	157% 1100mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	622% 342μg	540% 297μg	55μg per day for Men 19-50 years
Sodium	393% 5900mg	480% 7200mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	8.9% 329g	5.57% 206g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS Toasted French or Vienna Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Oat Bran Bagels versus 1 kg of Toasted French or Vienna Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oat Bran Bagels vs Toasted French or Vienna Bread:

• 1 kilogram of Oat Bran Bagels has 1.7 times more Vitamin E than Toasted French or Vienna Bread.
• While 1 kg of Toasted French or Vienna Sourdough Bread contains 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oat Bran Bagels.
• Both Oat Bran Bagels and Toasted French or Vienna Bread provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Toasted French or Vienna Bread have insufficient amounts of Vitamin E
• Both Oat Bran Bagels as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oat Bran Bagels vs Toasted French or Vienna Bread:

• 1 kilogram of Oat Bran Bagels has 1.5 times more Manganese than Toasted French or Vienna Bread.
• While 1 kg of Toasted French or Vienna Sourdough Bread contains 3.9 times more Calcium and 1.3 times more Iron than Oat Bran Bagels.
• Both Oat Bran Bagels and Toasted French or Vienna Bread contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per one kilogram.
• 1 kilogram of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted French or Vienna Sourdough Bread contains 1.3 times more Energy, 1.8 times more Fat, 2.3 times more Omega 3, 1.7 times more Omega 6 and 2.2 times more Sugars than Oat Bran Bagels.
• Both Oat Bran Bagels and Toasted French or Vienna Bread offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Oat Bran Bagels provide inadequate amounts of Omega 3