Comparing Nutrients in 1 kilogram Toasted Multi-grain Bread VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Toasted Multi-grain Bread	Oat Bran Bread	Recommended Dietary Allowance
Energy	99% 2880kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	139% 2.23g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	362% 471g	306% 398g	130g per day for Men 19-50 years
Sugars	96% 69.4g	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	37% 26.7g	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	% 18.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	213% 81g	118% 45g	38g per day for Men 19-50 years
Protein	259% 145g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	203% 2.43mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	266% 3.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	275% 44mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	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	175% 700μg	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	1.1% 1mg	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	26.7% 4mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Oat Bran Bread	Recommended Dietary Allowance
Calcium	111% 1110mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	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	340% 27mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	957% 22mg	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	353% 2470mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	651% 358μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	276% 4140mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	8.5% 315g	12% 440g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Multi-grain Bread vs Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 3.9 times more Vitamin B6 and 1.3 times more Vitamin K than Oat Bran Bread.
• While Oat Bran Bread contains 2.1 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.6 times more Vitamin B5 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Oat Bran Bread have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 1 kg.
• Both Toasted Multi-grain Bread with Whole-grain as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Multi-grain Bread vs Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 1.7 times more Calcium, 2.3 times more Copper, 2.4 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Oat Bran Bread.
• While Oat Bran Bread contains 1.4 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Oat Bran Bread have similar amounts of Iron, Selenium and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Multi-grain Bread with Whole-grain has 1.2 times more Energy, 1.4 times more Saturated Fat, 2.2 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Oat Bran Bread.
• Both Toasted Multi-grain Bread with Whole-grain and Oat Bran Bread have similar amounts of Fat, Omega 6, Carbohydrate and Sugars per 1 kg.
• Both Toasted Multi-grain Bread with Whole-grain as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.