Comparing Nutrients in 5 ounces Cracked-wheat Bread VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Cracked-wheat Bread	Oat Bran Bread	Recommended Dietary Allowance
Energy	12.7% 369kcal	11.5% 335kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	9.12% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	13.3% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	20.5% 7.8g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	22% 12.3g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	42.8% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	7.96% 0.1mg	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	21.6% 86.5μg	28.7% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Oat Bran Bread	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	21.3% 0.19mg	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	49.8% 4mg	55.3% 4.42mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	84.5% 1.94mg	48% 1.1mg	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	31% 217mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	65.2% 36μg	77.3% 42.5μg	55μg per day for Men 19-50 years
Sodium	51% 763mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	1.37% 50.7g	1.7% 62.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Oat Bran Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Cracked-wheat Bread vs Oat Bran Bread:

• 5 ounces of Cracked-wheat Bread have 4.2 times more Vitamin B6 than Oat Bran Bread.
• While 5 oz of Oat Bran Bread contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bread provide similar amounts of Vitamin B5 per five ounces.
• Both Cracked-wheat Bread as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cracked-wheat Bread vs Oat Bran Bread:

• 5 ounces of Cracked-wheat Bread have 1.6 times more Copper, 1.5 times more Magnesium, 1.8 times more Manganese, 1.2 times more Potassium, 1.5 times more Sodium and 1.4 times more Zinc than Oat Bran Bread.
• While 5 oz of Oat Bran Bread contain 1.5 times more Calcium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bread contain similar levels of Iron, Phosphorus and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cracked-wheat Bread have 1.3 times more Saturated Fat, 1.2 times more Carbohydrate and 1.2 times more Fiber than Oat Bran Bread.
• While 5 oz of Oat Bran Bread contain 3.1 times more Omega 3 and 2.5 times more Omega 6 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bread offer comparable quantities of Energy, Fat and Protein per five ounces.