Comparing Nutrients in 1 kilogram French Bread VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	French Bread	Oat Bran Bread	Recommended Dietary Allowance
Energy	94% 2720kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	306% 398g	130g per day for Men 19-50 years
Sugars	63.7% 46.2g	106% 77g	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	7.03% 5.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	118% 45g	38g per day for Men 19-50 years
Protein	192% 108g	186% 104g	56g per day for Men 19-50 years

Vitamins

	French Bread	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	592% 7.1mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.27mg	266% 3.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	301% 48mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	56% 0.73mg	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	308% 1230μg	203% 810μg	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	14% 2.1mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Oat Bran Bread	Recommended Dietary Allowance
Calcium	52% 520mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	150% 1.35mg	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	489% 39mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	339% 7.8mg	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	150% 1050mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	520% 286μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	401% 6020mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	8.9% 330g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: French Bread VS Oat Bran Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of French Bread vs Oat Bran Bread:

• 1 kilogram of French Bread has 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 1.3 times more Vitamin B5 and 2.1 times more Vitamin E than French or Vienna Bread includes Sourdough.
• Both French Bread and Oat Bran Bread provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of French Bread have insufficient amounts of Vitamin E
• Both French or Vienna Bread includes Sourdough as well as Oat Bran 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 French Bread vs Oat Bran Bread:

• 1 kilogram of French Bread has 1.3 times more Iron and 1.7 times more Sodium than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 1.4 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than French or Vienna Bread includes Sourdough.
• Both French Bread and Oat Bran Bread contain similar levels of Calcium, Copper, Magnesium, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of French Bread has 1.3 times more Carbohydrate than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 1.8 times more Fat, 1.3 times more Saturated Fat, 1.6 times more Omega 3, 2 times more Omega 6, 1.7 times more Sugars and 2 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French Bread and Oat Bran Bread offer comparable quantities of Energy and Protein per one kilogram.