Comparing Nutrients in 7 ounces Protein Bread VS Toasted Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Protein Bread	20%	8%	72%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Protein Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	16.8% 486kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	4.74% 1.5g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	20.3% 3.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	80.4% 105g	130g per day for Men 19-50 years
Sugars	3.94% 2.86g	24% 17.5g	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	15.7% 5.95g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	43% 24g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Protein Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	9.57% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	10.2% 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	57.5% 230μg	26.3% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.66% 0.6mg	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	4.76% 0.71mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Protein Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	24.6% 246mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	50% 0.45mg	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	103% 8.24mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	88% 2.03mg	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	52.4% 367mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	53.4% 802mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.15% 79.4g	1.67% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Protein Bread VS Toasted Oatmeal Bread per 7 oz

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

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

• 7 ounces of Protein Bread have 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Toasted Oatmeal Bread.
• While 7 oz of Toasted Oatmeal Bread contain 1.5 times more Vitamin E than Protein Bread.
• Both Protein Bread and Toasted Oatmeal Bread provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Protein Bread as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Protein Bread vs Toasted Oatmeal Bread:

• 7 ounces of Protein Bread have 1.7 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Potassium, 1.2 times more Selenium and 1.6 times more Zinc than Toasted Oatmeal Bread.
• Both Protein Bread and Toasted Oatmeal Bread contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Protein Bread have 1.3 times more Protein than Toasted Oatmeal Bread.
• While 7 oz of Toasted Oatmeal Bread contain 2.2 times more Fat, 2.3 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 6.1 times more Sugars and 1.4 times more Fiber than Protein Bread.
• Both Protein Bread and Toasted Oatmeal Bread offer comparable quantities of Energy and Carbohydrate per seven ounces.