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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	13.8% 399kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	65% 84.3g	130g per day for Men 19-50 years
Sugars	9.63% 7g	10% 7.36g	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	4.43% 3.2g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	62.7% 24g	58% 22g	38g per day for Men 19-50 years
Protein	28.3% 16g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Wheat 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	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	9.16% 0.12mg	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	45% 181μg	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	0.22% 0.2mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	11.3% 113mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	37.7% 0.34mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	104% 2.4mg	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	42.2% 296mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	110% 60.3μg	55μg per day for Men 19-50 years
Sodium	60.7% 911mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.12% 78.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Reduced-calorie Bread VS Wheat 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 Wheat 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 Wheat Reduced-calorie Bread:

• 7 ounces of Oat Bran Reduced-calorie Bread have 1.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Wheat Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per seven ounces.
• Both Oat Bran Reduced-calorie Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Oat Bran Reduced-calorie Bread have 1.7 times more Copper, 1.3 times more Magnesium and 1.4 times more Sodium than Wheat Reduced-calorie Bread.
• While 7 oz of Wheat Reduced-calorie Bread contain 2.9 times more Calcium, 1.5 times more Potassium, 1.5 times more Selenium and 1.3 times more Zinc than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Wheat Reduced-calorie Bread contain similar levels of Iron, Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Bran Reduced-calorie Bread have 1.4 times more Omega 6 than Wheat Reduced-calorie Bread.
• While 7 oz of Wheat Reduced-calorie Bread contain 1.9 times more Saturated Fat and 1.7 times more Protein than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Wheat Reduced-calorie Bread offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Sugars and Fiber per seven ounces.