Comparing Nutrients in 1 kilogram Cracked-wheat Bread VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Cracked-wheat Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	89.7% 2600kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	40.2% 39g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	38% 6.5g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	381% 495g	336% 437g	130g per day for Men 19-50 years
Sugars	NA	117% 84.6g	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	145% 55g	129% 49g	38g per day for Men 19-50 years
Protein	155% 87g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	369% 4.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	30.8% 0.4mg	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	153% 610μg	173% 690μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	43% 430mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	142% 1.28mg	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	351% 28mg	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	596% 13.7mg	330% 7.6mg	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	219% 1530mg	166% 1160mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	600% 330μg	55μg per day for Men 19-50 years
Sodium	359% 5380mg	258% 3870mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	9.68% 358g	10.4% 385g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Toasted Oat Bran Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Cracked-wheat Bread versus 1 kg of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cracked-wheat Bread vs Toasted Oat Bran Bread:

• 1 kilogram of Cracked-wheat Bread has 4.5 times more Vitamin B5 and 7.6 times more Vitamin B6 than Toasted Oat Bran Bread.
• While 1 kg of Toasted Oat Bran Bread contains 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Oat Bran Bread provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• Both Cracked-wheat Bread as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cracked-wheat Bread vs Toasted Oat Bran Bread:

• 1 kilogram of Cracked-wheat Bread has 1.7 times more Copper, 1.5 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Sodium than Toasted Oat Bran Bread.
• While 1 kg of Toasted Oat Bran Bread contains 1.7 times more Calcium and 1.3 times more Selenium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Oat Bran Bread contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Oat Bran Bread contains 3.5 times more Omega 3, 2.7 times more Omega 6 and 1.3 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Oat Bran Bread offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per one kilogram.