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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Rice Bran Bread	Recommended Dietary Allowance
Energy	13.8% 399kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	19.3% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	9.63% 7g	12.8% 9.27g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	28.3% 16g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Rice Bran 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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	30.8% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	41% 0.53mg	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	42.7% 171μg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Rice Bran Bread	Recommended Dietary Allowance
Calcium	11.3% 113mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	40.6% 0.37mg	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	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	137% 3.15mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	60.7% 911mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.2% 81.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oat Bran Reduced-calorie Bread versus 7 oz of Rice Bran 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 Rice Bran Bread:

• 7 oz of Rice Bran Bread contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.3 times more Vitamin E than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Rice Bran Bread provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Oat Bran Reduced-calorie Bread as well as Rice Bran 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 Oat Bran Reduced-calorie Bread vs Rice Bran Bread:

• 7 ounces of Oat Bran Reduced-calorie Bread have 1.6 times more Copper and 1.7 times more Sodium than Rice Bran Bread.
• While 7 oz of Rice Bran Bread contain 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Selenium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Rice Bran Bread contain similar levels of Calcium, Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Bran Reduced-calorie Bread have 2.4 times more Fiber than Rice Bran Bread.
• While 7 oz of Rice Bran Bread contain 1.4 times more Fat, 1.6 times more Saturated Fat and 1.3 times more Sugars than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Rice Bran Bread offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Protein per seven ounces.