Comparing Nutrients in 1 pound Oat Bran Bread VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	37% 1070kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	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	139% 181g	152% 198g	130g per day for Men 19-50 years
Sugars	48% 35g	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	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	53.7% 20.4g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	84.2% 47g	92% 51.7g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	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	92% 367μg	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% 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	13.3% 2mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	29.5% 295mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	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	177% 14mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	154% 3.53mg	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	91% 640mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	272% 150μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	117% 1755mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	5.4% 200g	4.7% 175g	3700g per day for Men 19-50 years

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

• Oat Bran Bread has 5.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 1 lb.
• Both Oat Bran Bread 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 Oat Bran Bread vs Toasted Oat Bran Bread:

• Oat Bran Bread has 1.2 times more Phosphorus than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of macro-nutrients per 1 lb
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Oat Bran Bread as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.