Comparing Nutrients in 1 kilogram Rolls, dinner, oat bran VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Rolls, dinner, oat bran	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	81.4% 2360kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	48.5% 47g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.2g	26% 8.36g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	75.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	86.5% 14.7g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	309% 402g	393% 511g	130g per day for Men 19-50 years
Sugars	92% 66.7g	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	108% 41g	197% 75g	38g per day for Men 19-50 years
Protein	170% 95g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	207% 2.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.5mg	230% 36.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	150% 1.95mg	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	238% 950μg	75% 300μg	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	32% 4.8mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	85% 850mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	266% 2.4mg	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	518% 41.4mg	303% 24mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	999% 23mg	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	164% 1150mg	320% 2240mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	80% 2720mg	3400mg per day for Men 19-50 years
Selenium	533% 293μg	898% 494μg	55μg per day for Men 19-50 years
Sodium	275% 4130mg	347% 5210mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	183% 20mg	11mg per day for Men 19-50 years
Water	12% 440g	8.95% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, oat bran VS Rolls, dinner, whole-wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, dinner, oat bran versus 1 kg of Rolls, dinner, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, dinner, oat bran vs Rolls, dinner, whole-wheat:

• 1 kilogram of Rolls, dinner, oat bran has 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.2 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• While 1 kg of Rolls, dinner, whole-wheat contains 4.3 times more Vitamin B6 and 1.9 times more Vitamin E than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, whole-wheat provide similar amounts of Vitamin B5 per one kilogram.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Rolls, dinner, oat bran vs Rolls, dinner, whole-wheat:

• 1 kilogram of Rolls, dinner, oat bran has 1.7 times more Iron than Rolls, dinner, whole-wheat.
• While 1 kg of Rolls, dinner, whole-wheat contains 1.8 times more Copper, 2.6 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 1.7 times more Selenium, 1.3 times more Sodium and 2 times more Zinc than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, whole-wheat contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Rolls, dinner, whole-wheat contains 1.4 times more Saturated Fat, 1.4 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.8 times more Fiber than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, whole-wheat offer comparable quantities of Energy, Fat, Omega 3 and Protein per one kilogram.