Comparing Nutrients in 7 ounces Cracked-wheat Bread VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Cracked-wheat Bread	Oat Bran Bread	Recommended Dietary Allowance
Energy	17.8% 516kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	7.98% 7.74g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.8g	4.32% 1.4g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	7.56% 1.3g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	60.8% 79g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	28.7% 11g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	31% 17.3g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.2% 0.71mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	11% 0.14mg	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	30.3% 121μg	40% 161μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Oat Bran Bread	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	29.8% 0.27mg	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	69.7% 5.58mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	67.2% 1.55mg	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	43.4% 304mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	91% 50.2μg	108% 59.5μg	55μg per day for Men 19-50 years
Sodium	71% 1068mg	46.7% 701mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	1.92% 71g	2.36% 87.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Oat Bran Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Cracked-wheat Bread versus 7 oz of Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cracked-wheat Bread vs Oat Bran Bread:

• 7 ounces of Cracked-wheat Bread have 4.2 times more Vitamin B6 than Oat Bran Bread.
• While 7 oz of Oat Bran Bread contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bread provide similar amounts of Vitamin B5 per seven ounces.
• Both Cracked-wheat Bread as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cracked-wheat Bread vs Oat Bran Bread:

• 7 ounces of Cracked-wheat Bread have 1.6 times more Copper, 1.5 times more Magnesium, 1.8 times more Manganese, 1.2 times more Potassium, 1.5 times more Sodium and 1.4 times more Zinc than Oat Bran Bread.
• While 7 oz of Oat Bran Bread contain 1.5 times more Calcium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bread contain similar levels of Iron, Phosphorus and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cracked-wheat Bread have 1.3 times more Saturated Fat, 1.2 times more Carbohydrate and 1.2 times more Fiber than Oat Bran Bread.
• While 7 oz of Oat Bran Bread contain 3.1 times more Omega 3 and 2.5 times more Omega 6 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bread offer comparable quantities of Energy, Fat and Protein per seven ounces.