Comparing Nutrients in 100 grams Oatmeal Bread VS Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Protein Bread	20%	8%	72%

Macro Nutrients

	Oatmeal Bread	Protein Bread	Recommended Dietary Allowance
Energy	9.28% 269kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	2% 1.44g	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	10.5% 4g	7.9% 3g	38g per day for Men 19-50 years
Protein	15% 8.4g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Protein Bread	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	30.3% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	5.46% 0.071mg	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	15.5% 62μg	29% 116μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.25% 0.03μg	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	3.2% 0.48mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Protein Bread	Recommended Dietary Allowance
Calcium	6.6% 66mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	46.3% 0.42mg	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	33.8% 2.7mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	64% 1.47mg	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	18% 126mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	29.8% 447mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	9.27% 1.02mg	16.5% 1.82mg	11mg per day for Men 19-50 years
Water	0.99% 36.7g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Bread VS Protein Bread per 100 g

Compare the macro and micronutrient content in 100 g of Oatmeal Bread versus 100 g of Protein Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oatmeal Bread vs Protein Bread:

• 100 grams of Oatmeal Bread have 1.3 times more Vitamin E than Protein Bread.
• While 100 g of Protein Bread contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.9 times more Vitamin B9 than Oatmeal Bread.
• Both Oatmeal Bread and Protein Bread provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 grams.
• Both Oatmeal Bread as well as Protein 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 Oatmeal Bread vs Protein Bread:

• 100 g of Protein Bread contain 1.9 times more Calcium, 2 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium and 1.8 times more Zinc than Oatmeal Bread.
• Both Oatmeal Bread and Protein Bread contain similar levels of Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oatmeal Bread have 2 times more Fat, 2.1 times more Saturated Fat, 1.7 times more Omega 3, 1.7 times more Omega 6, 5.7 times more Sugars and 1.3 times more Fiber than Protein Bread.
• While 100 g of Protein Bread contain 1.4 times more Protein than Oatmeal Bread.
• Both Oatmeal Bread and Protein Bread offer comparable quantities of Energy and Carbohydrate per 100 grams.