Comparing Nutrients in 7 ounces Canned Boston Brown Bread VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Canned Boston Brown Bread	Oat Bran Bagels	Recommended Dietary Allowance
Energy	13.3% 387kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	5.97% 1g	5.43% 0.92g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	81.4% 106g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	4.46% 3.23g	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	24.5% 9.33g	19% 7.14g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	6.56% 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	5.46% 22μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	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	4.23% 0.64mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	14% 139mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	33.3% 0.3mg	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	52% 4.17mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	74.5% 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	31.8% 222mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	83.5% 1252mg	78% 1171mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	2.53% 94g	1.76% 65.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Boston Brown Bread VS Oat Bran Bagels per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Boston Brown Bread versus 7 oz of Oat Bran Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Boston Brown Bread vs Oat Bran Bagels:

• 7 ounces of Canned Boston Brown Bread have 25 times more Vitamin A, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 6.3 times more Vitamin K than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 23.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 8.9 times more Vitamin B9 than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Oat Bran Bagels provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned Boston Brown Bread have insufficient amounts of Vitamin B1
• 7 ounces of Oat Bran Bagels have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Boston Brown Bread as well as Oat Bran Bagels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Boston Brown Bread vs Oat Bran Bagels:

• 7 ounces of Canned Boston Brown Bread have 5.8 times more Calcium, 2 times more Magnesium and 2.8 times more Potassium than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 1.9 times more Copper, 1.5 times more Iron, 1.6 times more Selenium and 1.8 times more Zinc than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Oat Bran Bagels contain similar levels of Manganese, Phosphorus and Sodium per seven ounces.
• 7 ounces of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Boston Brown Bread have 2.4 times more Omega 3, 1.5 times more Sugars and 1.3 times more Fiber than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 1.3 times more Energy and 2.1 times more Protein than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Oat Bran Bagels offer comparable quantities of Omega 6 and Carbohydrate per seven ounces.
• 7 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3