Comparing Nutrients in 1 pound Toasted Multi-grain Bread VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Toasted Multi-grain Bread	Oat Bran Bread	Recommended Dietary Allowance
Energy	45% 1306kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	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	164% 214g	139% 181g	130g per day for Men 19-50 years
Sugars	43.4% 31.5g	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	16.7% 12g	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	% 8.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	97% 36.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	118% 66g	84.2% 47g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	92% 1.1mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	52.7% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	79.4% 318μg	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	0.5% 0.45mg	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	12% 1.8mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Oat Bran Bread	Recommended Dietary Allowance
Calcium	50.3% 503mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	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	154% 12.3mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	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	160% 1120mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	125% 1878mg	107% 1601mg	1500mg per day for Men 19-50 years
Zinc	76.3% 8.4mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	3.86% 143g	5.4% 200g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Multi-grain Bread vs Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 3.9 times more Vitamin B6 and 1.3 times more Vitamin K than Oat Bran Bread.
• While Oat Bran Bread contains 2.1 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.6 times more Vitamin B5 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Oat Bran Bread have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 1 lb.
• Both Toasted Multi-grain Bread with Whole-grain 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 Toasted Multi-grain Bread vs Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 1.7 times more Calcium, 2.3 times more Copper, 2.4 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Oat Bran Bread.
• While Oat Bran Bread contains 1.4 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Oat Bran Bread have similar amounts of Iron, Selenium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Multi-grain Bread with Whole-grain has 1.2 times more Energy, 1.4 times more Saturated Fat, 2.2 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Oat Bran Bread.
• Both Toasted Multi-grain Bread with Whole-grain and Oat Bran Bread have similar amounts of Fat, Omega 6, Carbohydrate and Sugars per 1 lb.
• Both Toasted Multi-grain Bread with Whole-grain as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.