Comparing Nutrients in 7 ounces Oat Bran Reduced-calorie Bread VS Toasted Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	13.8% 399kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	21.8% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	75% 98g	130g per day for Men 19-50 years
Sugars	9.63% 7g	11.5% 8.33g	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	62.7% 24g	74.7% 28.4g	38g per day for Men 19-50 years
Protein	28.3% 16g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	13.3% 0.17mg	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	40.7% 163μg	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	3.7% 0.56mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	11.3% 113mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	32.4% 0.29mg	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	78% 6.25mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	86.8% 2mg	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	39.4% 276mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	88.4% 48.6μg	55μg per day for Men 19-50 years
Sodium	60.7% 911mg	72.4% 1086mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.9% 71g	3700g per day for Men 19-50 years

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

• Oat Bran Reduced-calorie Bread has 3 times more Vitamin B5 than Toasted Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 7 oz.
• Both Oat Bran Reduced-calorie Bread as well as Toasted Oat Bran Reduced-calorie 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 Reduced-calorie Bread vs Toasted Oat Bran Reduced-calorie Bread:

• Oat Bran Reduced-calorie Bread has 2 times more Copper and 1.3 times more Water than Toasted Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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