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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Dried Beechnuts	Recommended Dietary Allowance
Energy	13.8% 399kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	51% 66.5g	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	NA	55μg per day for Men 19-50 years
Sodium	60.7% 911mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.35% 13g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oat Bran Reduced-calorie Bread have 4.3 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.8 times more Vitamin B2, 1.9 times more Vitamin B5, 6.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Dried Beechnuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Oat Bran Reduced-calorie Bread as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oat Bran Reduced-calorie Bread have 57 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 12.1 times more Sodium and 2.9 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.3 times more Copper and 10 times more Potassium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Dried Beechnuts contain similar levels of Manganese per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Bran Reduced-calorie Bread have 1.2 times more Carbohydrate and 1.3 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.9 times more Energy, 15.6 times more Fat, 12.9 times more Saturated Fat, 16.7 times more Omega 3 and 11.7 times more Omega 6 than Oat Bran Reduced-calorie Bread.