Comparing Nutrients in 7 ounces Rolls, dinner, oat bran VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Rolls, dinner, oat bran	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	16% 468kcal	36% 1046kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	70.8% 68.7g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	53.5% 17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	72.5% 94g	130g per day for Men 19-50 years
Sugars	18.3% 13.2g	0.47% 0.34g	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	21.4% 8.14g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	33.7% 19g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	64.7% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	7.03% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	3.8% 0.05mg	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	47% 189μg	33.2% 133μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	17% 169mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	20% 0.18mg	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	103% 8.2mg	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	37% 0.85mg	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	32.6% 228mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	76% 42μg	55μg per day for Men 19-50 years
Sodium	54.6% 820mg	71.7% 1076mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, oat bran VS Pie crust, standard-type, prepared from recipe, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, dinner, oat bran versus 7 oz of Pie crust, standard-type, prepared from recipe, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rolls, dinner, oat bran vs Pie crust, standard-type, prepared from recipe, baked:

• 7 ounces of Rolls, dinner, oat bran have 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin E than Pie crust, standard-type, prepared from recipe, baked.
• While 7 oz of Pie crust, standard-type, prepared from recipe, baked contain 12.3 times more Vitamin K than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Pie crust, standard-type, prepared from recipe, baked provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Rolls, dinner, oat bran have insufficient amounts of Vitamin K
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6
• Both Rolls, dinner, oat bran as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Rolls, dinner, oat bran vs Pie crust, standard-type, prepared from recipe, baked:

• 7 ounces of Rolls, dinner, oat bran have 8.5 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Selenium and 2.3 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• While 7 oz of Pie crust, standard-type, prepared from recipe, baked contain 1.3 times more Sodium than Rolls, dinner, oat bran.
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, dinner, oat bran have 39.2 times more Sugars, 2.4 times more Fiber and 1.5 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• While 7 oz of Pie crust, standard-type, prepared from recipe, baked contain 2.2 times more Energy, 7.5 times more Fat, 13.9 times more Saturated Fat, 5.7 times more Omega 3 and 5.8 times more Omega 6 than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Pie crust, standard-type, prepared from recipe, baked offer comparable quantities of Carbohydrate per seven ounces.