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

Macros Ratio

	Protein	Fat	Carbs
Enriched Raisin Bread	11%	14%	75%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Enriched Raisin Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	37.5% 1087kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	7.43% 2.38g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	132% 172g	130g per day for Men 19-50 years
Sugars	31% 22.5g	NA	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	NA	38g per day for Men 19-50 years
Protein	56% 31.4g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Enriched Raisin Bread	Oatmeal 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	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.58mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.54mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	13.7% 0.18mg	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	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	26% 262mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	43.7% 0.39mg	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	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	93% 2.14mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	144% 79.4μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	92% 1377mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Raisin Bread VS Oatmeal Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Raisin Bread versus 14 oz of Oatmeal Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Enriched Raisin Bread have 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain more Vitamin B12 than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Enriched Raisin Bread have insufficient amounts of Vitamin B12
• Both Enriched Raisin Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

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

• 14 ounces of Enriched Raisin Bread have 2 times more Copper, 1.3 times more Iron and 1.8 times more Potassium than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain 1.7 times more Calcium than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oatmeal Reduced-calorie Bread contain similar levels of Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Raisin Bread have 1.3 times more Energy, 1.3 times more Fat, 1.8 times more Saturated Fat and 1.2 times more Carbohydrate than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain 1.7 times more Omega 3 and 2 times more Omega 6 than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oatmeal Reduced-calorie Bread offer comparable quantities of Protein per 14 ounces.