Comparing Nutrients in 1 pound Italian Bread VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Italian Bread	Oat Bran Bagels	Recommended Dietary Allowance
Energy	40.5% 1175kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	31.3% 5.32g	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	168% 218g	186% 242g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	5.8% 4.2g	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	% 2.54g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	43% 16.3g	38g per day for Men 19-50 years
Protein	77% 43g	86.7% 48.5g	56g per day for Men 19-50 years

Vitamins

	Italian 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	220% 2.64mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	40.4% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	116% 463μg	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	0% 0mg	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	8.77% 1.3mg	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	47.6% 476mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	196% 15.6mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	61.6% 431mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	187% 2803mg	178% 2676mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Italian Bread VS Oat Bran Bagels per 1 lb

Compare the macro and micronutrient content in 1 lb of Italian 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 Italian Bread vs Oat Bran Bagels:

• 1 pound of Italian Bread has 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 2.4 times more Vitamin B6 and 7.5 times more Vitamin K than Oat Bran Bagels.
• Both Italian Bread and Oat Bran Bagels provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Italian Bread have insufficient amounts of Vitamin E
• 1 pound of Oat Bran Bagels have insufficient amounts of Vitamin K
• Both Italian Bread as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Italian Bread vs Oat Bran Bagels:

• 1 pound of Italian Bread has 8.8 times more Calcium than Oat Bran Bagels.
• While 1 lb of Oat Bran Bagels contains 1.8 times more Manganese and 2 times more Selenium than Italian Bread.
• Both Italian Bread and Oat Bran Bagels contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, 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 pound of Italian Bread has 2.3 times more Fat, 6.2 times more Omega 3, 2.5 times more Omega 6 and 2.9 times more Sugars than Oat Bran Bagels.
• While 1 lb of Oat Bran Bagels contains 1.7 times more Fiber than Italian Bread.
• Both Italian Bread and Oat Bran Bagels offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Oat Bran Bagels provide inadequate amounts of Omega 3