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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Oat Bran Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	81.4% 2360kcal	110% 3190kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	21.8% 6.97g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	306% 398g	476% 619g	130g per day for Men 19-50 years
Sugars	106% 77g	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	118% 45g	81.6% 31g	38g per day for Men 19-50 years
Protein	186% 104g	232% 130g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.46mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	302% 48.3mg	336% 53.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	203% 810μg	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	0% 0mg	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	29.3% 4.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	65% 650mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	390% 31mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	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	201% 1410mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	545% 300μg	540% 297μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	480% 7200mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	12% 440g	5.57% 206g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oat Bran Bread 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 Bread vs Toasted French or Vienna Bread:

• 1 kilogram of Oat Bran Bread has 2.3 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 B6 and 1.7 times more Vitamin B9 than Oat Bran Bread.
• Both Oat Bran Bread and Toasted French or Vienna Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Toasted French or Vienna Bread have insufficient amounts of Vitamin E
• Both Oat Bran Bread 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 Bread vs Toasted French or Vienna Bread:

• 1 kilogram of Oat Bran Bread has 1.4 times more Calcium and 1.4 times more Manganese than Toasted French or Vienna Bread.
• While 1 kg of Toasted French or Vienna Sourdough Bread contains 2 times more Sodium than Oat Bran Bread.
• Both Oat Bran Bread and Toasted French or Vienna Bread contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oat Bran Bread has 2.1 times more Fat, 1.4 times more Saturated Fat, 2.1 times more Omega 3, 2 times more Omega 6, 2.1 times more Sugars and 1.5 times more Fiber than Toasted French or Vienna Bread.
• While 1 kg of Toasted French or Vienna Sourdough Bread contains 1.4 times more Energy and 1.6 times more Carbohydrate than Oat Bran Bread.
• Both Oat Bran Bread and Toasted French or Vienna Bread offer comparable quantities of Protein per one kilogram.