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

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Toasted Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Energy	8.93% 259kcal	9.28% 269kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	7.13% 0.11g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	9.43% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.46g	11.2% 8.14g	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	13% 4.9g	10.5% 4g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	5.23% 0.068mg	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	17.3% 69μg	15.5% 62μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.25% 0.03μg	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	3.2% 0.48mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Oatmeal Bread	Recommended Dietary Allowance
Calcium	7.1% 71mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	14.2% 0.13mg	23.2% 0.21mg	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	43% 3.43mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	41% 0.94mg	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	16.6% 116mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	26% 387mg	29.8% 447mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	1.04% 38.5g	0.99% 36.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Oat Bran Bread vs Oatmeal Bread:

• Toasted Oat Bran Bread has 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Oatmeal Bread.
• While Oatmeal Bread contains 3 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin B12 than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Oatmeal Bread have similar amounts of Vitamin B1, Vitamin B9, Vitamin E and Vitamin K per 100 g.
• Both Toasted Oat Bran Bread as well as Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

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

• Toasted Oat Bran Bread has 1.3 times more Iron and 1.3 times more Selenium than Oatmeal Bread.
• While Oatmeal Bread contains 1.6 times more Copper than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Oatmeal Bread have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Oat Bran Bread has 1.2 times more Fiber and 1.4 times more Protein than Oatmeal Bread.
• Both Toasted Oat Bran Bread and Oatmeal Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Sugars per 100 g.
• Both Toasted Oat Bran Bread as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.