Comparing Nutrients in 5 ounces Oat Bran Bagels VS French Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
French Bread	16%	8%	76%

Macro Nutrients

	Oat Bran Bagels	French Bread	Recommended Dietary Allowance
Energy	12.5% 361kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3.54% 3.43g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	6.6% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	56.6% 73.5g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	9.03% 6.55g	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% 0.72g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	27% 15g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	French Bread	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	46.6% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	42.7% 6.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	11.7% 0.15mg	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	34.7% 139μg	43.6% 174μg	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	0.31% 0.28mg	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	3.1% 0.47mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	French Bread	Recommended Dietary Allowance
Calcium	1.7% 17mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	24% 0.22mg	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	54.6% 4.37mg	69.3% 5.54mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	35.6% 0.82mg	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	22.3% 156mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	73.7% 40.5μg	55μg per day for Men 19-50 years
Sodium	55.8% 836mg	57% 853mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.26% 46.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS French Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Oat Bran Bagels versus 5 oz of French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oat Bran Bagels vs French Bread:

• 5 ounces of Oat Bran Bagels have 1.6 times more Vitamin E than French Bread.
• While 5 oz of French or Vienna Bread includes Sourdough contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oat Bran Bagels.
• Both Oat Bran Bagels and French Bread provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of French Bread have insufficient amounts of Vitamin E
• Both Oat Bran Bagels as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oat Bran Bagels vs French Bread:

• 5 ounces of Oat Bran Bagels have 1.5 times more Manganese than French Bread.
• While 5 oz of French or Vienna Bread includes Sourdough contain 4.3 times more Calcium and 1.3 times more Iron than Oat Bran Bagels.
• Both Oat Bran Bagels and French Bread contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per five ounces.
• 5 ounces of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Bran Bagels have 1.6 times more Fiber than French Bread.
• While 5 oz of French or Vienna Bread includes Sourdough contain 2 times more Fat, 2.9 times more Omega 3, 1.7 times more Omega 6 and 2.8 times more Sugars than Oat Bran Bagels.
• Both Oat Bran Bagels and French Bread offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3