Comparing Nutrients in 1 kilogram Oat Bran Bread VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	81.4% 2360kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	21.8% 6.97g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	306% 398g	336% 437g	130g per day for Men 19-50 years
Sugars	106% 77g	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	118% 45g	129% 49g	38g per day for Men 19-50 years
Protein	186% 104g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	369% 4.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.46mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	302% 48.3mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	203% 810μg	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	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	29.3% 4.4mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	65% 650mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	390% 31mg	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	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	201% 1410mg	166% 1160mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	545% 300μg	600% 330μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	258% 3870mg	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	10.4% 385g	3700g per day for Men 19-50 years

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

• Oat Bran Bread has 5.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 1 kg.
• Both Oat Bran Bread 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 Oat Bran Bread vs Toasted Oat Bran Bread:

• Oat Bran Bread has 1.2 times more Phosphorus than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of macro-nutrients per 1 kg
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Oat Bran Bread as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.