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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	16% 468kcal	17.7% 514kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	4.32% 1.4g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	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	60.8% 79g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	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	23.5% 8.93g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	37% 20.6g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	40% 161μg	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	5.82% 0.87mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	13% 129mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	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	77.4% 6.2mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	67.2% 1.55mg	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	40% 280mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	51% 768mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	2.06% 76.4g	3700g per day for Men 19-50 years

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

• Oat Bran Bread has 5.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 7 oz.
• Both Oat Bran Bread as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oat Bran Bread vs Toasted Oat Bran Bread:

• Oat Bran Bread has 1.2 times more Phosphorus than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of macro-nutrients per 7 oz
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Oat Bran Bread as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.