Comparing Nutrients in 100 grams Cracked-wheat Bread VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Cracked-wheat Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	8.97% 260kcal	8.93% 259kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	7.13% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.5g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.46g	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	14.5% 5.5g	13% 4.9g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	3.08% 0.04mg	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	15.3% 61μg	17.3% 69μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	4.3% 43mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	14.2% 0.13mg	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	35% 2.8mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	33% 0.76mg	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	22% 153mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	46% 25.3μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	26% 387mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	1.04% 38.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Toasted Oat Bran Bread per 100 g

Compare the macro and micronutrient content in 100 g of Cracked-wheat Bread versus 100 g of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cracked-wheat Bread vs Toasted Oat Bran Bread:

• 100 grams of Cracked-wheat Bread have 4.5 times more Vitamin B5 and 7.6 times more Vitamin B6 than Toasted Oat Bran Bread.
• While 100 g of Toasted Oat Bran Bread contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Oat Bran Bread provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• Both Cracked-wheat Bread as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cracked-wheat Bread vs Toasted Oat Bran Bread:

• 100 grams of Cracked-wheat Bread have 1.7 times more Copper, 1.5 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Sodium than Toasted Oat Bran Bread.
• While 100 g of Toasted Oat Bran Bread contain 1.7 times more Calcium and 1.3 times more Selenium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Oat Bran Bread contain similar levels of Iron and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Oat Bran Bread contain 3.5 times more Omega 3, 2.7 times more Omega 6 and 1.3 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Toasted Oat Bran Bread offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 100 grams.