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

Macros Ratio

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

Macro Nutrients

	Toasted Multi-grain Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	45% 1306kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	46.6% 7.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	152% 198g	130g per day for Men 19-50 years
Sugars	43.4% 31.5g	53% 38.4g	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	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	118% 66g	92% 51.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Toasted 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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	14% 0.18mg	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	78.2% 313μg	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	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	50.3% 503mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	64.5% 0.58mg	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	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	150% 3.45mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	272% 150μg	55μg per day for Men 19-50 years
Sodium	125% 1878mg	117% 1755mg	1500mg per day for Men 19-50 years
Zinc	76.3% 8.4mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	3.86% 143g	4.7% 175g	3700g per day for Men 19-50 years

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

• Toasted Multi-grain Bread with Whole-grain has 3.2 times more Vitamin B5 and 7.2 times more Vitamin B6 than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 1.8 times more Vitamin B1 and 2.4 times more Vitamin B2 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Oat Bran Bread have similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 1 lb.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted 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 Toasted Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 1.6 times more Calcium, 2.4 times more Copper, 2.5 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 1.3 times more Iron than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Oat Bran Bread have similar amounts of Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Multi-grain Bread with Whole-grain has 1.2 times more Saturated Fat, 2 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Toasted Oat Bran Bread.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Oat Bran Bread have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 1 lb.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.