Comparing Nutrients in 7 ounces Rolls, dinner, oat bran VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Rolls, dinner, oat bran	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	16% 468kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	7.66% 1.3g	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	81% 105g	130g per day for Men 19-50 years
Sugars	18.3% 13.2g	3.2% 2.32g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	33.7% 19g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Rolls, dinner, rye	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	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	9.46% 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	47% 189μg	49% 196μg	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	6.35% 0.95mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	17% 169mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	44.3% 0.4mg	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	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	60.6% 1.4mg	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	32.6% 228mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	54.6% 820mg	86% 1290mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	1.6% 59.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rolls, dinner, oat bran vs Rolls, dinner, rye:

• Rolls, dinner, oat bran have 1.3 times more Vitamin B3 and 1.4 times more Vitamin E than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.4 times more Vitamin B6 and 2.6 times more Vitamin K than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, rye have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rolls, dinner, oat bran vs Rolls, dinner, rye:

• Rolls, dinner, oat bran have 2.8 times more Calcium, 1.5 times more Iron and 1.5 times more Water than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.5 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Sodium than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, rye have similar amounts of Manganese, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, dinner, oat bran have 1.4 times more Fat, 1.9 times more Omega 3, 2.2 times more Omega 6 and 5.7 times more Sugars than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.3 times more Carbohydrate than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Rolls, dinner, rye have similar amounts of Energy, Saturated Fat, Fiber and Protein per 7 oz.
• Both Rolls, dinner, oat bran as well as Rolls, dinner, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.