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

Macros Ratio

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

Macro Nutrients

	Cracked-wheat Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	12.7% 369kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	14.6% 2.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	16.5% 12g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	22% 12.3g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Toasted 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	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	4.36% 0.057mg	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	24.5% 98μg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	6.1% 61mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	20% 0.18mg	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	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	84.5% 1.94mg	47% 1.08mg	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	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	65.2% 36μg	85% 46.8μg	55μg per day for Men 19-50 years
Sodium	51% 763mg	36.6% 549mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	1.37% 50.7g	1.47% 54.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cracked-wheat Bread versus 5 oz of Toasted 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 Toasted Oat Bran Bread:

• 5 ounces of Cracked-wheat Bread have 4.5 times more Vitamin B5 and 7.6 times more Vitamin B6 than Toasted Oat Bran Bread.
• While 5 oz of Toasted Oat Bran Bread contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Oat Bran Bread provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• Both Cracked-wheat Bread as well as Toasted 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 Toasted Oat Bran Bread:

• 5 ounces of Cracked-wheat Bread have 1.7 times more Copper, 1.5 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Sodium than Toasted Oat Bran Bread.
• While 5 oz of Toasted Oat Bran Bread contain 1.7 times more Calcium and 1.3 times more Selenium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Oat Bran Bread contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Oat Bran Bread contain 3.5 times more Omega 3, 2.7 times more Omega 6 and 1.3 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Oat Bran Bread offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per five ounces.