Comparing Nutrients in 7 ounces French Bread VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	French Bread	Oat Bran Bagels	Recommended Dietary Allowance
Energy	18.6% 540kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	9.22% 1.57g	5.43% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	81.4% 106g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	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	1.4% 1g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	19% 7.14g	38g per day for Men 19-50 years
Protein	38% 21.3g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	French Bread	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.56mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	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	61% 244μg	48.6% 194μg	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	0.44% 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	2.78% 0.42mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	10.3% 103mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	97% 7.76mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	49.8% 1.15mg	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	29.8% 208mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	79.6% 1195mg	78% 1171mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	1.76% 65.3g	3700g per day for Men 19-50 years

Nutrient Comparison: French Bread VS Oat Bran Bagels per 7 oz

Compare the macro and micronutrient content in 7 oz of French 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 French Bread vs Oat Bran Bagels:

• 7 ounces of French Bread have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 1.6 times more Vitamin E than French or Vienna Bread includes Sourdough.
• Both French Bread and Oat Bran Bagels provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of French Bread have insufficient amounts of Vitamin E
• Both French or Vienna Bread includes Sourdough as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for French Bread vs Oat Bran Bagels:

• 7 ounces of French Bread have 4.3 times more Calcium and 1.3 times more Iron than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 1.5 times more Manganese than French or Vienna Bread includes Sourdough.
• Both French Bread and Oat Bran Bagels contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per seven ounces.
• 7 ounces of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of French Bread have 2 times more Fat, 2.9 times more Omega 3, 1.7 times more Omega 6 and 2.8 times more Sugars than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 1.6 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French Bread and Oat Bran Bagels offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3