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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Oat Bran Bagels	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	40% 1157kcal	50% 1447kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	216% 281g	130g per day for Men 19-50 years
Sugars	10% 7.4g	22.5% 16.3g	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	43% 16.3g	37% 14g	38g per day for Men 19-50 years
Protein	86.7% 48.5g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	33.5% 0.44mg	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	111% 445μg	159% 635μg	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% 0.91mg	1% 0.91mg	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	9.98% 1.5mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	75.6% 0.68mg	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	175% 14mg	219% 17.6mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	113% 2.6mg	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	71.3% 499mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	178% 2676mg	218% 3266mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	4.03% 149g	2.53% 93g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oat Bran Bagels versus 1 lb of Toasted French or Vienna Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oat Bran Bagels vs Toasted French or Vienna Bread:

• 1 pound of Oat Bran Bagels has 1.7 times more Vitamin E than Toasted French or Vienna Bread.
• While 1 lb of Toasted French or Vienna Sourdough Bread contains 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oat Bran Bagels.
• Both Oat Bran Bagels and Toasted French or Vienna Bread provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Toasted French or Vienna Bread have insufficient amounts of Vitamin E
• Both Oat Bran Bagels 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 pound.

Comparing minerals per 1 pound for Oat Bran Bagels vs Toasted French or Vienna Bread:

• 1 pound of Oat Bran Bagels has 1.5 times more Manganese than Toasted French or Vienna Bread.
• While 1 lb of Toasted French or Vienna Sourdough Bread contains 3.9 times more Calcium and 1.3 times more Iron than Oat Bran Bagels.
• Both Oat Bran Bagels and Toasted French or Vienna Bread contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per one pound.
• 1 pound of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted French or Vienna Sourdough Bread contains 1.3 times more Energy, 1.8 times more Fat, 2.3 times more Omega 3, 1.7 times more Omega 6 and 2.2 times more Sugars than Oat Bran Bagels.
• Both Oat Bran Bagels and Toasted French or Vienna Bread offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Oat Bran Bagels provide inadequate amounts of Omega 3