Comparing Nutrients in 14 ounces Enriched Raisin Bread VS Oat Bran Reduced-calorie Bread

Macros Ratio

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

Macro Nutrients

	Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	37.5% 1087kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	5.5% 1.77g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	25.3% 0.4g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	36.6% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	126% 164g	130g per day for Men 19-50 years
Sugars	31% 22.5g	19.3% 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	45% 17g	125% 47.6g	38g per day for Men 19-50 years
Protein	56% 31.4g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.58mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.8mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.54mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	31.4% 0.41mg	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	105% 421μg	80.4% 321μg	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	0.44% 0.4mg	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	7.4% 1.1mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	26% 262mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	128% 1.15mg	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	144% 11.5mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	190% 4.37mg	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	62% 433mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	144% 79.4μg	149% 81.8μg	55μg per day for Men 19-50 years
Sodium	92% 1377mg	121% 1822mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.93% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Enriched Raisin Bread vs Oat Bran Reduced-calorie Bread:

• Enriched Raisin Bread has 2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K per 14 oz.
• Both Enriched Raisin Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Enriched Raisin Bread vs Oat Bran Reduced-calorie Bread:

• Enriched Raisin Bread has 2.2 times more Potassium than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.5 times more Copper, 2.1 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Calcium, Iron and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Enriched Raisin Bread has 1.4 times more Energy, 1.4 times more Fat, 2.4 times more Saturated Fat, 1.3 times more Carbohydrate and 1.6 times more Sugars than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 2.7 times more Omega 3, 2.4 times more Omega 6 and 2.8 times more Fiber than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Protein per 14 oz.
• Both Enriched Raisin Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.