Comparing Nutrients in 1 pound Italian Bread VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Italian Bread	Oat Bran Bread	Recommended Dietary Allowance
Energy	40.5% 1175kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	31.3% 5.32g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 218g	139% 181g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	48% 35g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	77% 43g	84.2% 47g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	220% 2.64mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	52.7% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	25.5% 0.33mg	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	92% 367μg	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	8.77% 1.3mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Oat Bran Bread	Recommended Dietary Allowance
Calcium	47.6% 476mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	68% 0.61mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	154% 3.53mg	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	91% 640mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	187% 2803mg	107% 1601mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	4.6% 170g	5.4% 200g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Italian Bread vs Oat Bran Bread:

• Italian Bread has 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.5 times more Vitamin K than Oat Bran Bread.
• While Oat Bran Bread contains 1.6 times more Vitamin B5 and 1.5 times more Vitamin E than Italian Bread.
• Both Italian Bread and Oat Bran Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Italian Bread as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Italian Bread has 1.6 times more Calcium and 1.8 times more Sodium than Oat Bran Bread.
• While Oat Bran Bread contains 1.3 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Selenium than Italian Bread.
• Both Italian Bread and Oat Bran Bread have similar amounts of Copper, Iron, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Italian Bread has 1.3 times more Omega 3 and 1.2 times more Carbohydrate than Oat Bran Bread.
• While Oat Bran Bread contains 1.6 times more Fat, 1.3 times more Saturated Fat, 1.4 times more Omega 6, 1.6 times more Sugars and 2.1 times more Fiber than Italian Bread.
• Both Italian Bread and Oat Bran Bread have similar amounts of Energy and Protein per 1 lb.
• Both Italian Bread as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.