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

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Toasted Oat Bran Reduced-calorie Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	11.7% 339kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.64g	4.43% 0.75g	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	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	9.3% 6.75g	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	36% 13.7g	38g per day for Men 19-50 years
Protein	24% 13.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Reduced-calorie Bread	White 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	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	32.3% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	4.58% 0.06mg	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	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.79% 0.71mg	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	3.1% 0.47mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Reduced-calorie Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9.64% 96mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	52% 0.47mg	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	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	24% 0.55mg	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	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	63% 34.7μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	51.7% 775mg	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.64% 61g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Toasted Oat Bran Reduced-calorie Bread have 2.1 times more Vitamin B6 and 1.7 times more Vitamin E than White Reduced-calorie Bread.
• While 5 oz of White Reduced-calorie Bread contain 1.3 times more Vitamin B2, 2.8 times more Vitamin B5 and more Vitamin B12 than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and White Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B12
• 5 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Toasted Oat Bran Reduced-calorie Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Toasted Oat Bran Reduced-calorie Bread have 2.4 times more Magnesium, 2.6 times more Manganese and 1.6 times more Potassium than White Reduced-calorie Bread.
• While 5 oz of White Reduced-calorie Bread contain 1.4 times more Calcium and 2.2 times more Copper than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and White Reduced-calorie Bread contain similar levels of Iron, Phosphorus, Selenium, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Oat Bran Reduced-calorie Bread have 1.5 times more Fat, 4.4 times more Omega 3, 3.5 times more Omega 6 and 1.5 times more Fiber than White Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and White Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per five ounces.
• 5 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3