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

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Toasted Oat Bran Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	11.7% 339kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.64g	10.7% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	NA	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	53.3% 20.3g	NA	38g per day for Men 19-50 years
Protein	24% 13.5g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Reduced-calorie Bread	Oatmeal 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	40% 0.48mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	4.9% 0.064mg	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	29% 116μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.1% 0.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9.64% 96mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	15.6% 0.14mg	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	66.4% 5.3mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	33.2% 0.76mg	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	29% 204mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	63% 34.7μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	51.7% 775mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.7% 62.4g	3700g per day for Men 19-50 years

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

• Toasted Oat Bran Reduced-calorie Bread has 1.3 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 1.3 times more Vitamin B2, 2.6 times more Vitamin B5 and more Vitamin B12 than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread have similar amounts of Vitamin B1 per 5 oz.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

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

• Toasted Oat Bran Reduced-calorie Bread has 1.5 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Sodium and 1.4 times more Zinc than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 1.7 times more Calcium than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread have similar amounts of Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Oat Bran Reduced-calorie Bread has 1.9 times more Omega 3, 1.4 times more Omega 6 and 1.3 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 5 oz.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.