Comparing Nutrients in 7 ounces Oat Bran Bread VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Energy	16% 468kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	4.32% 1.4g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	18.7% 3.2g	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	74% 96g	130g per day for Men 19-50 years
Sugars	21% 15.3g	22.3% 16g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	37% 20.6g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	10.4% 0.13mg	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	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	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	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Calcium	13% 129mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	46% 0.41mg	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	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	67.2% 1.55mg	81% 1.87mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	1.97% 73g	3700g per day for Men 19-50 years

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

• Oat Bran Bread has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Oatmeal Bread.
• While Oatmeal Bread contains more Vitamin B12 and 1.3 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran Bread and Oatmeal Bread have similar amounts of Vitamin B6 and Vitamin E per 7 oz.
• Both Oat Bran Bread as well as Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

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

• Oat Bran Bread has 1.2 times more Selenium than Oatmeal Bread.
• While Oatmeal Bread contains 1.5 times more Copper and 1.3 times more Sodium than Oat Bran Bread.
• Both Oat Bran Bread and Oatmeal Bread have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oat Bran Bread has 1.2 times more Protein than Oatmeal Bread.
• Both Oat Bran Bread and Oatmeal Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Fiber per 7 oz.
• Both Oat Bran Bread as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.