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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	13.8% 399kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	66% 86g	130g per day for Men 19-50 years
Sugars	9.63% 7g	NA	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	NA	38g per day for Men 19-50 years
Protein	28.3% 16g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Oatmeal 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	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	6.87% 0.089mg	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	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	11.3% 113mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	22% 0.2mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	46.5% 1.07mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	60.7% 911mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.36% 87.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Reduced-calorie Bread VS Oatmeal Reduced-calorie Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Bran Reduced-calorie Bread versus 7 oz of Oatmeal Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oat Bran Reduced-calorie Bread have 1.2 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 7 oz of Oatmeal Reduced-calorie Bread contain 1.4 times more Vitamin B2 and more Vitamin B12 than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B12
• Both Oat Bran Reduced-calorie Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

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

• 7 ounces of Oat Bran Reduced-calorie Bread have 2.9 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Zinc than Oatmeal Reduced-calorie Bread.
• While 7 oz of Oatmeal Reduced-calorie Bread contain 2 times more Calcium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread contain similar levels of Potassium, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Bran Reduced-calorie Bread have 1.6 times more Omega 3 and 1.2 times more Omega 6 than Oatmeal Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Oatmeal Reduced-calorie Bread offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.