Comparing Nutrients in 100 calories Toasted Multi-grain Bread VS Toasted Oat Bran Bread

Weight per 100 calories

• Toasted Multi-grain Bread: 34.7g
• Toasted Oat Bran Bread: 38.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Toasted Multi-grain Bread or Toasted Oat Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Toasted Multi-grain Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	3.97% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	13% 17g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	4.5% 3.27g	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	1.28% 0.93g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.4% 2.8g	4.98% 1.9g	38g per day for Men 19-50 years
Protein	9% 5.04g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.086% 0.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.03% 0.084mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.049mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.54% 1.53mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.53% 0.13mg	0.88% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.64% 0.099mg	1.2% 0.015mg	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	6.08% 24.3μg	6.66% 26.6μg	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	0.039% 0.035mg	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	0.93% 0.14mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.43% 0.52μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	2.74% 27.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	5.5% 0.049mg	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	12% 0.94mg	16.6% 1.32mg	8mg per day for Men 19-50 years
Magnesium	7.03% 29.5mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	12.8% 0.29mg	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	12.3% 85.8mg	6.4% 44.8mg	700mg per day for Men 19-50 years
Potassium	2.55% 87mg	1.4% 47.5mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	9.6% 144mg	9.96% 149mg	1500mg per day for Men 19-50 years
Zinc	5.84% 0.64mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Toasted Multi-grain Bread vs Toasted Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 2.9 times more Vitamin B5 and 6.4 times more Vitamin B6 than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.3 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Oat Bran Bread have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Toasted Multi-grain Bread vs Toasted Oat Bran Bread:

• Toasted Multi-grain Bread with Whole-grain has 1.4 times more Calcium, 2.2 times more Copper, 2.2 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 1.4 times more Iron than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Oat Bran Bread have similar amounts of Selenium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toasted Multi-grain Bread with Whole-grain has 1.8 times more Omega 3 and 1.5 times more Fiber than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 1.4 times more Sugars than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Oat Bran Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.