Comparing Nutrients in 1 pound Oat Bran Bread VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Energy	37% 1070kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	9.96% 3.2g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	42.8% 7.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	169% 220g	130g per day for Men 19-50 years
Sugars	48% 35g	51% 37g	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	47.7% 18g	38g per day for Men 19-50 years
Protein	84.2% 47g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	23.7% 0.31mg	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	70.3% 281μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	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	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Calcium	29.5% 295mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	105% 0.95mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	154% 3.53mg	185% 4.26mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	135% 2028mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	5.4% 200g	4.5% 166g	3700g per day for Men 19-50 years

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

• Oat Bran Bread has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Oatmeal Bread.
• While Oatmeal Bread contains more Vitamin B12 and 1.3 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran Bread and Oatmeal Bread have similar amounts of Vitamin B6 and Vitamin E per 1 lb.
• Both Oat Bran Bread as well as Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

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

• Oat Bran Bread has 1.2 times more Selenium than Oatmeal Bread.
• While Oatmeal Bread contains 1.5 times more Copper and 1.3 times more Sodium than Oat Bran Bread.
• Both Oat Bran Bread and Oatmeal Bread have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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