Comparing Nutrients in 300 calories Oat Bran Bread VS Toasted Multi-grain Bread

Weight per 300 calories

• Oat Bran Bread: 127g
• Toasted Multi-grain Bread: 104g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Oat Bran Bread or Toasted Multi-grain Bread?

Macros Ratio

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

Macro Nutrients

	Oat Bran Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	37.7% 49g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	9.97% 7.23g	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	3.84% 2.8g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	22.2% 8.44g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0.28% 2.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.14% 0.093mg	23% 0.3mg	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	25.7% 103μg	18.2% 73μg	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	0.12% 0.1mg	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	3.73% 0.56mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.53μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	8.26% 82.6mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	35.5% 0.32mg	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	49.6% 3.97mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.5mg	21% 88.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	100% 2.3mg	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	25.6% 179mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.89% 32.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oat Bran Bread vs Toasted Multi-grain Bread:

• Oat Bran Bread has 2.5 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.3 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.2 times more Vitamin B6 than Oat Bran Bread.
• Both Oat Bran Bread as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oat Bran Bread vs Toasted Multi-grain Bread:

• Oat Bran Bread has 1.4 times more Iron than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.4 times more Calcium, 1.9 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Oat Bran Bread.
• Both Oat Bran Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oat Bran Bread has 1.4 times more Sugars than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.8 times more Omega 3 and 1.5 times more Fiber than Oat Bran Bread.
• Both Oat Bran Bread and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Oat Bran Bread as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.