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

Macros Ratio

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

Macro Nutrients

	Toasted Multi-grain Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	14% 408kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	51.4% 66.8g	47.6% 62g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	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	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	28.7% 0.34mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	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	25% 99μg	24.5% 98μg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	15.7% 157mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	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	48% 3.86mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	136% 3.1mg	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	50% 350mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	92% 50.7μg	85% 46.8μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	36.6% 549mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	1.47% 54.6g	3700g per day for Men 19-50 years

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

• Toasted Multi-grain Bread with Whole-grain has 3.2 times more Vitamin B5 and 7.2 times more Vitamin B6 than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 1.8 times more Vitamin B1 and 2.4 times more Vitamin B2 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Oat Bran Bread have similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 5 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted 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 Toasted Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 1.6 times more Calcium, 2.4 times more Copper, 2.5 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 1.3 times more Iron than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Oat Bran Bread have similar amounts of Selenium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Multi-grain Bread with Whole-grain has 1.2 times more Saturated Fat, 2 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Toasted Oat Bran Bread.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Oat Bran Bread have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 5 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.