Comparing Nutrients in 5 ounces French Bread VS Oat Bran Bread

Macros Ratio

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

Macro Nutrients

	French Bread	Oat Bran Bread	Recommended Dietary Allowance
Energy	13.3% 386kcal	11.5% 335kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	9.12% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.1g	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	56.6% 73.5g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	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	1% 0.72g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	French 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	84% 1mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.83mg	42.8% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	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	43.6% 174μg	28.7% 115μg	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	2% 0.3mg	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Oat Bran Bread	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	69.3% 5.54mg	55.3% 4.42mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	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	21.3% 149mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	73.7% 40.5μg	77.3% 42.5μg	55μg per day for Men 19-50 years
Sodium	57% 853mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	1.7% 62.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of French 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 French Bread vs Oat Bran Bread:

• 5 ounces of French Bread have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oat Bran Bread.
• While 5 oz of Oat Bran Bread contain 1.3 times more Vitamin B5 and 2.1 times more Vitamin E than French or Vienna Bread includes Sourdough.
• Both French Bread and Oat Bran Bread provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of French Bread have insufficient amounts of Vitamin E
• Both French or Vienna Bread includes Sourdough as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of French Bread have 1.3 times more Iron and 1.7 times more Sodium than Oat Bran Bread.
• While 5 oz of Oat Bran Bread contain 1.4 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than French or Vienna Bread includes Sourdough.
• Both French Bread and Oat Bran Bread contain similar levels of Calcium, Copper, Magnesium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of French Bread have 1.3 times more Carbohydrate than Oat Bran Bread.
• While 5 oz of Oat Bran Bread contain 1.8 times more Fat, 1.3 times more Saturated Fat, 1.6 times more Omega 3, 2 times more Omega 6, 1.7 times more Sugars and 2 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French Bread and Oat Bran Bread offer comparable quantities of Energy and Protein per five ounces.