Comparing Nutrients in 100 grams French Bread VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	French Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	9.38% 272kcal	8.93% 259kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	7.13% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	40% 52g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	6.37% 4.62g	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	0.7% 0.51g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	13% 4.9g	38g per day for Men 19-50 years
Protein	19% 10.8g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	French 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	59% 0.71mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.23% 0.11mg	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	30.8% 123μg	17.3% 69μg	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	1.4% 0.21mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	5.2% 52mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	49% 3.9mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	15% 105mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	40% 602mg	26% 387mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.04% 38.5g	3700g per day for Men 19-50 years

Nutrient Comparison: French Bread VS Toasted Oat Bran Bread per 100 g

Compare the macro and micronutrient content in 100 g of French 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 French Bread vs Toasted Oat Bran Bread:

• 100 grams of French Bread have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 4 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Toasted Oat Bran Bread.
• While 100 g of Toasted Oat Bran Bread contain 2.3 times more Vitamin E than French or Vienna Bread includes Sourdough.
• Both French Bread and Toasted Oat Bran Bread provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of French Bread have insufficient amounts of Vitamin E
• Both French or Vienna Bread includes Sourdough as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for French Bread vs Toasted Oat Bran Bread:

• 100 grams of French Bread have 1.6 times more Sodium than Toasted Oat Bran Bread.
• While 100 g of Toasted Oat Bran Bread contain 1.4 times more Calcium and 1.3 times more Manganese than French or Vienna Bread includes Sourdough.
• Both French Bread and Toasted Oat Bran Bread contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Oat Bran Bread contain 2 times more Fat, 1.4 times more Saturated Fat, 1.8 times more Omega 3, 2.2 times more Omega 6, 1.8 times more Sugars and 2.2 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French Bread and Toasted Oat Bran Bread offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.