Comparing Nutrients in 100 calories Oat Bran Reduced-calorie Bread VS Enriched Raisin Bread

Weight per 100 calories

• Oat Bran Reduced-calorie Bread: 49.8g
• Enriched Raisin Bread: 36.5g

Enriched Raisin Bread has 1.4 times more energy per unit of mass than Oat Bran Reduced-calorie Bread, which is high in comparison to other foods. Oat Bran Reduced-calorie Bread having above average energy density.

Discover which food has more nutrients per 100 calories - Oat Bran Reduced-calorie Bread or Enriched Raisin Bread?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	3.17% 0.051g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.5g	14.7% 19g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	2.86% 2.07g	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	15.7% 5.97g	4.13% 1.57g	38g per day for Men 19-50 years
Protein	7.1% 4g	5.15% 2.9g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	2.82% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.94% 0.051mg	1.94% 0.025mg	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	10% 40.3μg	9.67% 38.7μg	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	0.041% 0.036mg	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	0.68% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.7% 0.85μg	0.52% 0.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	2.84% 28.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	8.03% 0.072mg	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	19.6% 1.57mg	13.2% 1.06mg	8mg per day for Men 19-50 years
Magnesium	6.5% 27.4mg	2.26% 9.5mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	7.95% 0.18mg	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	9.88% 69mg	5.7% 39.8mg	700mg per day for Men 19-50 years
Potassium	1.5% 50.7mg	2.44% 83mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	8.44% 127mg	1500mg per day for Men 19-50 years
Zinc	4.75% 0.52mg	2.4% 0.26mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.33% 12.3g	3700g per day for Men 19-50 years

Oat Bran Reduced-calorie Bread VS Enriched Raisin Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oat Bran Reduced-calorie Bread or Enriched Raisin Bread?

Lets compare vitamin content per 100 calories of Oat Bran Reduced-calorie Bread vs Enriched Raisin Bread:

• 100 calories of Oat Bran Reduced-calorie Bread have 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 2 times more Vitamin B6 than Enriched Raisin Bread.
• While 100 kcal of Enriched Raisin Bread contain 1.4 times more Vitamin B2 than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Enriched Raisin Bread provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Enriched Raisin Bread have insufficient amounts of Vitamin B6
• Both Oat Bran Reduced-calorie Bread as well as Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oat Bran Reduced-calorie Bread vs Enriched Raisin Bread:

• 100 calories of Oat Bran Reduced-calorie Bread have 2 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Selenium, 1.8 times more Sodium and 2 times more Zinc than Enriched Raisin Bread.
• While 100 kcal of Enriched Raisin Bread contain 1.6 times more Potassium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Enriched Raisin Bread contain similar levels of Calcium per 100 calories.
• 100 calories of Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oat Bran Reduced-calorie Bread have 3.7 times more Omega 3, 3.3 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Enriched Raisin Bread.
• Both Oat Bran Reduced-calorie Bread and Enriched Raisin Bread offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Enriched Raisin Bread provide inadequate amounts of Omega 3 and Omega 6