Comparing Nutrients in 5 ounces Oat Bran Bread VS French Bread

Macros Ratio

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

Macro Nutrients

	Oat Bran Bread	French Bread	Recommended Dietary Allowance
Energy	11.5% 335kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	3.54% 3.43g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	9.12% 0.15g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	6.6% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	56.6% 73.5g	130g per day for Men 19-50 years
Sugars	15% 11g	9.03% 6.55g	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	1% 0.72g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	French Bread	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	46.6% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.85mg	42.7% 6.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	11.7% 0.15mg	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	28.7% 115μg	43.6% 174μg	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	4.16% 0.62mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	French Bread	Recommended Dietary Allowance
Calcium	9.2% 92mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	24% 0.22mg	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	55.3% 4.42mg	69.3% 5.54mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	35.6% 0.82mg	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	28.6% 200mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	77.3% 42.5μg	73.7% 40.5μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	57% 853mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	1.26% 46.8g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Oat Bran Bread vs French Bread:

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

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Bran Bread have 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 Bread.
• While 5 oz of French or Vienna Bread includes Sourdough contain 1.3 times more Carbohydrate than Oat Bran Bread.
• Both Oat Bran Bread and French Bread offer comparable quantities of Energy and Protein per five ounces.