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

Macros Ratio

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

Macro Nutrients

	Toasted Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Energy	17.7% 514kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	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	66.7% 86.7g	74% 96g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	25.6% 9.72g	21% 7.94g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	73.3% 0.88mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.4% 0.68mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	34.2% 137μg	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	6.35% 0.95mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Calcium	14% 141mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	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	85% 6.8mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	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	33% 230mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	51% 768mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	1.97% 73g	3700g per day for Men 19-50 years

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

• Toasted Oat Bran Bread has 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Oatmeal Bread.
• While Oatmeal Bread contains 3 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin B12 than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Oatmeal Bread have similar amounts of Vitamin B1, Vitamin B9, Vitamin E and Vitamin K per 7 oz.
• Both Toasted 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 Toasted Oat Bran Bread vs Oatmeal Bread:

• Toasted Oat Bran Bread has 1.3 times more Iron and 1.3 times more Selenium than Oatmeal Bread.
• While Oatmeal Bread contains 1.6 times more Copper than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Oatmeal Bread have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Oat Bran Bread has 1.2 times more Fiber and 1.4 times more Protein than Oatmeal Bread.
• Both Toasted Oat Bran Bread and Oatmeal Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Sugars per 7 oz.
• Both Toasted Oat Bran Bread as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.