Comparing Nutrients in 7 ounces French Bread VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	French Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	18.6% 540kcal	17.7% 514kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	9.22% 1.57g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	23% 16.8g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	38% 21.3g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	French Bread	Toasted 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	117% 1.4mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.56mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	6.1% 0.079mg	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	34.2% 137μg	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	2.78% 0.42mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	10.3% 103mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	28.2% 0.25mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	49.8% 1.15mg	65.6% 1.5mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	79.6% 1195mg	51% 768mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	2.06% 76.4g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of French Bread vs Toasted Oat Bran Bread:

• 7 ounces of French Bread have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 4 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 2.3 times more Vitamin E than French or Vienna Bread includes Sourdough.
• Both French Bread and Toasted Oat Bran Bread provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of French Bread have insufficient amounts of Vitamin E
• Both French or Vienna Bread includes Sourdough as well as Toasted Oat Bran Bread 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 Toasted Oat Bran Bread:

• 7 ounces of French Bread have 1.6 times more Sodium than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 1.4 times more Calcium and 1.3 times more Manganese than French or Vienna Bread includes Sourdough.
• Both French Bread and Toasted Oat Bran Bread contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Oat Bran Bread contain 2 times more Fat, 1.4 times more Saturated Fat, 1.8 times more Omega 3, 2.2 times more Omega 6, 1.8 times more Sugars and 2.2 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French Bread and Toasted Oat Bran Bread offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.