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

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Rolls, dinner, wheat	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	18.7% 542kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.97g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	18.3% 13.2g	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	20% 7.54g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	30.5% 17g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.6% 0.86mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.1mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	6.87% 0.089mg	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	29.8% 119μg	47% 189μg	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	4.76% 0.71mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	35% 349mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	30% 0.27mg	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	88% 7.04mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	65% 1.5mg	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	29.5% 206mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	69.3% 1040mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	2% 73.4g	2.36% 87.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, wheat VS Rolls, dinner, oat bran per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, dinner, wheat versus 7 oz of Rolls, dinner, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Rolls, dinner, wheat have 1.7 times more Vitamin B6 and 2.3 times more Vitamin K than Rolls, dinner, oat bran.
• While 7 oz of Rolls, dinner, oat bran contain 1.6 times more Vitamin B9 and 1.3 times more Vitamin E than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, oat bran provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Rolls, dinner, oat bran have insufficient amounts of Vitamin K
• Both Rolls, dinner, wheat as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Rolls, dinner, wheat have 2.1 times more Calcium, 1.4 times more Manganese and 1.3 times more Sodium than Rolls, dinner, oat bran.
• Both Rolls, dinner, wheat and Rolls, dinner, oat bran contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, dinner, wheat have 1.4 times more Fat and 2.4 times more Saturated Fat than Rolls, dinner, oat bran.
• While 7 oz of Rolls, dinner, oat bran contain 1.7 times more Omega 3, 1.4 times more Omega 6 and 4.1 times more Sugars than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Rolls, dinner, oat bran offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.