Comparing Nutrients in 5 ounces Toasted Multi-grain Bread VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Toasted Multi-grain Bread	Oat Bran Bread	Recommended Dietary Allowance
Energy	14% 408kcal	11.5% 335kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	9.12% 0.15g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	51.4% 66.8g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	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	5.22% 3.8g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.2% 11.5g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	28.7% 0.34mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	42.8% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	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	25% 99μg	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	0.16% 0.14mg	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	3.78% 0.57mg	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Oat Bran Bread	Recommended Dietary Allowance
Calcium	15.7% 157mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	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	48% 3.86mg	55.3% 4.42mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	136% 3.1mg	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	50% 350mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	92% 50.7μg	77.3% 42.5μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	1.7% 62.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Multi-grain Bread vs Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 3.9 times more Vitamin B6 and 1.3 times more Vitamin K than Oat Bran Bread.
• While Oat Bran Bread contains 2.1 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.6 times more Vitamin B5 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Oat Bran Bread have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 5 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Multi-grain Bread vs Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 1.7 times more Calcium, 2.3 times more Copper, 2.4 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Oat Bran Bread.
• While Oat Bran Bread contains 1.4 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Oat Bran Bread have similar amounts of Iron, Selenium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Multi-grain Bread with Whole-grain has 1.2 times more Energy, 1.4 times more Saturated Fat, 2.2 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Oat Bran Bread.
• Both Toasted Multi-grain Bread with Whole-grain and Oat Bran Bread have similar amounts of Fat, Omega 6, Carbohydrate and Sugars per 5 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.