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

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Toasted Oat Bran Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	17.7% 514kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	0.34% 0.058g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	23% 16.8g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	14% 5.36g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.4% 0.68mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 141mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	51% 768mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oat Bran Bread VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Toasted Oat Bran Bread have 2.7 times more Vitamin B1, 2.7 times more Vitamin B2 and 3.9 times more Vitamin B3 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 2.8 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C, 3.4 times more Vitamin E and 172.3 times more Vitamin K than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Broccoli Raab provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Oat Bran Bread as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Oat Bran Bread have 3 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 33 times more Selenium, 11.7 times more Sodium and 1.4 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.5 times more Calcium, 1.6 times more Potassium and 2.4 times more Water than Toasted Oat Bran Bread.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Oat Bran Bread have 11.8 times more Energy, 9.8 times more Fat, 9.2 times more Saturated Fat, 60.3 times more Omega 6, 15.3 times more Carbohydrate, 22.3 times more Sugars, 1.8 times more Fiber and 3.6 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.7 times more Omega 3 than Toasted Oat Bran Bread.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6