Comparing Nutrients in 1 pound Rolls, dinner, oat bran VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Rolls, dinner, oat bran	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	37% 1070kcal	44.7% 1297kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	8.77% 2.8g	8.58% 2.74g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	39.2% 6.67g	17.5% 2.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	185% 241g	130g per day for Men 19-50 years
Sugars	41.7% 30.3g	7.32% 5.3g	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	49% 18.6g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	77% 43g	83.4% 46.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.5mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.94mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	21.6% 0.28mg	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	108% 431μg	112% 449μg	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	14.5% 2.18mg	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	38.6% 386mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	101% 0.91mg	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	235% 18.8mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	149% 3.42mg	138% 3.2mg	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	74.5% 522mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	125% 1873mg	197% 2948mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	5.4% 200g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, dinner, oat bran vs Rolls, dinner, rye:

• Rolls, dinner, oat bran have 1.3 times more Vitamin B3 and 1.4 times more Vitamin E than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.4 times more Vitamin B6 and 2.6 times more Vitamin K than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, rye have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, dinner, oat bran vs Rolls, dinner, rye:

• Rolls, dinner, oat bran have 2.8 times more Calcium, 1.5 times more Iron and 1.5 times more Water than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.5 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Sodium than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, rye have similar amounts of Manganese, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, dinner, oat bran have 1.4 times more Fat, 1.9 times more Omega 3, 2.2 times more Omega 6 and 5.7 times more Sugars than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.3 times more Carbohydrate than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, rye have similar amounts of Energy, Saturated Fat, Fiber and Protein per 1 lb.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.