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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Toasted French or Vienna Bread has 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.
• While 1 lb of Oat Bran Bagels contains 1.7 times more Vitamin E than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Oat Bran Bagels provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Toasted French or Vienna Bread have insufficient amounts of Vitamin E
• Both Toasted French or Vienna Sourdough Bread as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Toasted French or Vienna Bread has 3.9 times more Calcium, 1.3 times more Iron, 1.2 times more Potassium and 1.2 times more Sodium than Oat Bran Bagels.
• While 1 lb of Oat Bran Bagels contains 1.5 times more Manganese than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Oat Bran Bagels contain similar levels of Copper, Magnesium, Phosphorus, Selenium and Zinc per one pound.
• 1 pound of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted French or Vienna Bread has 1.3 times more Energy, 1.8 times more Fat, 2.3 times more Omega 3, 1.7 times more Omega 6, 2.2 times more Sugars and 1.2 times more Protein than Oat Bran Bagels.
• Both Toasted French or Vienna Bread and Oat Bran Bagels offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Oat Bran Bagels provide inadequate amounts of Omega 3