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

Macros Ratio

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

Macro Nutrients

	Toasted Multi-grain Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	99% 2880kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	139% 2.23g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	362% 471g	336% 437g	130g per day for Men 19-50 years
Sugars	96% 69.4g	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	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	129% 49g	38g per day for Men 19-50 years
Protein	259% 145g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	203% 2.43mg	369% 4.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	275% 44mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	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	175% 700μg	173% 690μg	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	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	111% 1110mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	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	340% 27mg	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	957% 22mg	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	353% 2470mg	166% 1160mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	651% 358μg	600% 330μg	55μg per day for Men 19-50 years
Sodium	276% 4140mg	258% 3870mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	8.5% 315g	10.4% 385g	3700g per day for Men 19-50 years

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

• Toasted Multi-grain Bread with Whole-grain has 3.2 times more Vitamin B5 and 7.2 times more Vitamin B6 than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 1.8 times more Vitamin B1 and 2.4 times more Vitamin B2 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Oat Bran Bread have similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 1 kg.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted 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 Toasted Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 1.6 times more Calcium, 2.4 times more Copper, 2.5 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 1.3 times more Iron than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Oat Bran Bread have similar amounts of Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Multi-grain Bread with Whole-grain has 1.2 times more Saturated Fat, 2 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Toasted Oat Bran Bread.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Oat Bran Bread have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 1 kg.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.