Comparing Nutrients in 7 ounces Toasted French or Vienna Bread VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Toasted French or Vienna Bread	16%	6%	78%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Toasted French or Vienna Bread	Oat Bran Bagels	Recommended Dietary Allowance
Energy	22% 633kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	4.38% 4.25g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	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	95% 123g	81.4% 106g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	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	16% 6.15g	19% 7.14g	38g per day for Men 19-50 years
Protein	46% 25.8g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Toasted French or Vienna 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	70.6% 0.85mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.7% 10.7mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	69.5% 278μg	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	0.44% 0.4mg	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	2.5% 0.38mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted French or Vienna Bread	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	9.33% 93mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	33% 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	96% 7.68mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	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	35.7% 250mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	95% 1429mg	78% 1171mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.1% 41g	1.76% 65.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Toasted French or Vienna Bread have 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 1.7 times more Vitamin E than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Oat Bran Bagels provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Toasted French or Vienna Bread have insufficient amounts of Vitamin E
• Both Toasted French or Vienna Sourdough Bread 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 Toasted French or Vienna Bread vs Oat Bran Bagels:

• 7 ounces of Toasted French or Vienna Bread have 3.9 times more Calcium, 1.3 times more Iron, 1.2 times more Potassium and 1.2 times more Sodium than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 1.5 times more Manganese than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Oat Bran Bagels contain similar levels of Copper, Magnesium, Phosphorus, Selenium 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 Toasted French or Vienna Bread have 1.3 times more Energy, 1.8 times more Fat, 2.3 times more Omega 3, 1.7 times more Omega 6, 2.2 times more Sugars and 1.2 times more Protein than Oat Bran Bagels.
• Both Toasted French or Vienna Bread and Oat Bran Bagels offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3