Comparing Nutrients in 5 ounces Oat Bran Reduced-calorie Bread VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	9.82% 285kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	9.17% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	6.9% 5g	7.25% 5.26g	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	3.17% 2.3g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44.8% 17g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	6.54% 0.085mg	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	32.2% 129μg	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	0.16% 0.14mg	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	2.65% 0.4mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	27% 0.24mg	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	56% 4.47mg	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	74.6% 1.7mg	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% 197mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	4.25% 145mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	43.4% 651mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Reduced-calorie Bread VS Wheat Reduced-calorie Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Oat Bran Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• 5 ounces of Oat Bran Reduced-calorie Bread have 1.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Wheat Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.
• Both Oat Bran Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oat Bran Reduced-calorie Bread vs Wheat Reduced-calorie Bread:

• 5 ounces of Oat Bran Reduced-calorie Bread have 1.7 times more Copper, 1.3 times more Magnesium and 1.4 times more Sodium than Wheat Reduced-calorie Bread.
• While 5 oz of Wheat Reduced-calorie Bread contain 2.9 times more Calcium, 1.5 times more Potassium, 1.5 times more Selenium and 1.3 times more Zinc than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Wheat Reduced-calorie Bread contain similar levels of Iron, Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Bran Reduced-calorie Bread have 1.4 times more Omega 6 than Wheat Reduced-calorie Bread.
• While 5 oz of Wheat Reduced-calorie Bread contain 1.9 times more Saturated Fat and 1.7 times more Protein than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Wheat Reduced-calorie Bread offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Sugars and Fiber per five ounces.