Comparing Nutrients in 5 ounces Oat Bran Bread VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	11.5% 335kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	9.12% 0.15g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	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	43.4% 56.4g	47.6% 62g	130g per day for Men 19-50 years
Sugars	15% 11g	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	16.8% 6.38g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.85mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	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	28.7% 115μg	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% 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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	9.2% 92mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	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	55.3% 4.42mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	28.6% 200mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	77.3% 42.5μg	85% 46.8μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	36.6% 549mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	1.47% 54.6g	3700g per day for Men 19-50 years

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

• Oat Bran Bread has 5.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 5 oz.
• Both Oat Bran Bread 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 Oat Bran Bread vs Toasted Oat Bran Bread:

• Oat Bran Bread has 1.2 times more Phosphorus than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of macro-nutrients per 5 oz
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Oat Bran Bread as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.