Comparing Nutrients in 5 ounces Wheat Bread Flour VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Wheat Bread Flour	14%	4%	82%
Oat Flour	15%	20%	65%

Macro Nutrients

	Wheat Bread Flour	Oat Flour	Recommended Dietary Allowance
Energy	17.6% 512kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.35g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	26.6% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	71.6% 93g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	1.56% 1.13g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	30.3% 17g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Wheat Bread Flour	Oat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	13.6% 0.18mg	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	11.7% 46.8μg	11.3% 45.4μg	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	3.78% 0.57mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bread Flour	Oat Flour	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	69% 0.62mg	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	16% 1.28mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	248% 5.7mg	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	19.6% 137mg	92% 641mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	102% 56.3μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bread Flour VS Oat Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Wheat Bread Flour vs Oat Flour:

• 5 ounces of Wheat Bread Flour have 2.2 times more Vitamin B5 than Oat Flour.
• While 5 oz of Partially Debranned Oat Flour contain 8.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 3.4 times more Vitamin B6, 1.8 times more Vitamin E and 10.7 times more Vitamin K than Wheat Bread Flour.
• Both Wheat Bread Flour and Oat Flour provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Wheat Bread Flour have insufficient amounts of Vitamin K
• Both Wheat Bread Flour as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Wheat Bread Flour vs Oat Flour:

• 5 oz of Partially Debranned Oat Flour contain 3.7 times more Calcium, 2.4 times more Copper, 4.4 times more Iron, 5.8 times more Magnesium, 5.1 times more Manganese, 4.7 times more Phosphorus, 3.7 times more Potassium and 3.8 times more Zinc than Wheat Bread Flour.
• Both Wheat Bread Flour and Oat Flour contain similar levels of Selenium per five ounces.
• 5 ounces of Wheat Bread Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Partially Debranned Oat Flour contain 5.5 times more Fat, 6.6 times more Saturated Fat, 3.4 times more Omega 3, 4.6 times more Omega 6 and 2.7 times more Fiber than Wheat Bread Flour.
• Both Wheat Bread Flour and Oat Flour offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.