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

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Rolls, dinner, whole-wheat	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	18.2% 528kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.33g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	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	78% 101g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	39% 15g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	31% 17.3g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-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	41% 0.49mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	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	15% 59.5μg	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	12% 1.8mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	21% 210mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	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	60% 4.8mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	63.5% 445mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	69% 1034mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	2.36% 87.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Rolls, dinner, whole-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, whole-wheat vs Rolls, dinner, oat bran:

• 7 ounces of Rolls, dinner, whole-wheat have 4.3 times more Vitamin B6 and 1.9 times more Vitamin E than Rolls, dinner, oat bran.
• While 7 oz of Rolls, dinner, oat bran contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.2 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Rolls, dinner, oat bran provide similar amounts of Vitamin B5 per seven ounces.
• Both Rolls, dinner, whole-wheat as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Rolls, dinner, whole-wheat have 1.2 times more Calcium, 1.8 times more Copper, 2.6 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 1.7 times more Selenium, 1.3 times more Sodium and 2 times more Zinc than Rolls, dinner, oat bran.
• While 7 oz of Rolls, dinner, oat bran contain 1.7 times more Iron than Rolls, dinner, whole-wheat.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, dinner, whole-wheat have 1.4 times more Saturated Fat, 1.2 times more Omega 3, 1.4 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.8 times more Fiber than Rolls, dinner, oat bran.
• Both Rolls, dinner, whole-wheat and Rolls, dinner, oat bran offer comparable quantities of Energy, Fat and Protein per seven ounces.