Comparing Nutrients in 300 calories Toasted Oat Bran Bread VS French Bread

Weight per 300 calories

• Toasted Oat Bran Bread: 116g
• French Bread: 110g

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

Discover which food has more nutrients per 300 calories - Toasted Oat Bran Bread or French Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
French Bread	16%	8%	76%

Macro Nutrients

	Toasted Oat Bran Bread	French Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	4.4% 0.071g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	5.13% 0.87g	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	44% 57.2g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	7.03% 5.1g	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	0.78% 0.56g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.68g	6.4% 2.43g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	French Bread	Recommended Dietary Allowance
Vitamin A	0.26% 2.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.8% 0.51mg	65.3% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	33.2% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.64% 0.13mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.56% 0.046mg	9.08% 0.12mg	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	20% 80μg	34% 136μg	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	3.7% 0.56mg	1.54% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	0.64% 0.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	French Bread	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	5.74% 57.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	18.6% 0.17mg	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	49.7% 3.97mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	8.4% 35.3mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	27.7% 0.64mg	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	19% 134mg	16.5% 116mg	700mg per day for Men 19-50 years
Potassium	4.2% 142mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	69.5% 38.2μg	57.4% 31.5μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	44.3% 664mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	0.98% 36.4g	3700g per day for Men 19-50 years

Toasted Oat Bran Bread VS French Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Oat Bran Bread or French Bread?

Lets compare vitamin content per 300 calories of Toasted Oat Bran Bread vs French Bread:

• 300 kcal of French or Vienna Bread includes Sourdough contain 1.5 times more Vitamin B1, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and French Bread provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Toasted Oat Bran Bread have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Toasted Oat Bran Bread as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Toasted Oat Bran Bread vs French Bread:

• 300 calories of Toasted Oat Bran Bread have 1.4 times more Calcium, 1.4 times more Manganese and 1.2 times more Selenium than French Bread.
• While 300 kcal of French or Vienna Bread includes Sourdough contain 1.5 times more Sodium than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and French Bread contain similar levels of Copper, Iron, Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of French Bread lack sufficient amounts of Calcium
• Both Toasted Oat Bran Bread as well as French or Vienna Bread includes Sourdough lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Oat Bran Bread have 1.9 times more Omega 3, 2.3 times more Omega 6, 1.9 times more Sugars and 2.3 times more Fiber than French Bread.
• Both Toasted Oat Bran Bread and French Bread offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of French Bread provide inadequate amounts of Omega 3 and Omega 6