Comparing Nutrients in 500 calories Oat Bran Bread VS French Bread

Weight per 500 calories

• Oat Bran Bread: 212g
• French Bread: 184g

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

Discover which food has more nutrients per 500 calories - Oat Bran Bread or French Bread?

Macros Ratio

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

Macro Nutrients

	Oat Bran Bread	French Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.32g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	73.4% 95g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	11.7% 8.5g	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	1.3% 0.94g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	10.6% 4.04g	38g per day for Men 19-50 years
Protein	39.3% 22g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	French Bread	Recommended Dietary Allowance
Vitamin A	0.47% 4.24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	15% 0.2mg	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	43% 172μg	56.5% 226μg	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	6.2% 0.93mg	2.57% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	French Bread	Recommended Dietary Allowance
Calcium	13.8% 138mg	9.56% 96mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	31% 0.28mg	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	82.6% 6.6mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	71.8% 1.65mg	46% 1.06mg	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	42.7% 299mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	9.16% 311mg	6.33% 215mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.64% 60.7g	3700g per day for Men 19-50 years

Oat Bran Bread VS French Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oat Bran Bread or French Bread?

Lets compare vitamin content per 500 calories of Oat Bran Bread vs French Bread:

• 500 calories of Oat Bran Bread have 1.5 times more Vitamin B5 than French Bread.
• While 500 kcal of French or Vienna Bread includes Sourdough contain 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oat Bran Bread.
• Both Oat Bran Bread and French Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• Both 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 500 calories.

Comparing minerals per 500 calories for Oat Bran Bread vs French Bread:

• 500 calories of Oat Bran Bread have 1.4 times more Calcium, 1.3 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus and 1.2 times more Selenium than French Bread.
• While 500 kcal of French or Vienna Bread includes Sourdough contain 1.5 times more Sodium than Oat Bran Bread.
• Both Oat Bran Bread and French Bread contain similar levels of Copper, Iron and Zinc per 500 calories.
• 500 calories of French Bread lack sufficient amounts of Calcium
• Both Oat Bran Bread as well as French or Vienna Bread includes Sourdough lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oat Bran Bread have 1.9 times more Omega 3, 2.3 times more Omega 6, 1.9 times more Sugars and 2.4 times more Fiber than French Bread.
• Both Oat Bran Bread and French Bread offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of French Bread provide inadequate amounts of Omega 3 and Omega 6