Comparing Nutrients in 14 ounces Raisin Bread VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Raisin Bread	11%	14%	75%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Raisin Bread	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	37.5% 1087kcal	68.7% 1992kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	104% 100g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	47% 15g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	162% 2.6g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	207% 35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	186% 242g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	56% 31.4g	52.4% 29.4g	56g per day for Men 19-50 years

Vitamins

	Raisin Bread	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.54mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	16% 0.21mg	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	33.7% 135μg	89.3% 357μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raisin Bread	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	26% 262mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	94% 0.85mg	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	91% 7.26mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	96% 2.2mg	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	129% 905mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	41.4% 1409mg	3400mg per day for Men 19-50 years
Selenium	NA	47.6% 26μg	55μg per day for Men 19-50 years
Sodium	103% 1548mg	57% 857mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Raisin Bread VS Crackers, standard snack-type, regular, low salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Raisin Bread versus 14 oz of Crackers, standard snack-type, regular, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raisin Bread vs Crackers, standard snack-type, regular, low salt:

• 14 ounces of Raisin Bread have 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Crackers, standard snack-type, regular, low salt.
• While 14 oz of Crackers, standard snack-type, regular, low salt contain 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3 and 2.6 times more Vitamin B9 than Unenriched Raisin Bread.
• Both Unenriched Raisin Bread as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Raisin Bread vs Crackers, standard snack-type, regular, low salt:

• 14 ounces of Raisin Bread have 1.8 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 14 oz of Crackers, standard snack-type, regular, low salt contain 1.8 times more Calcium, 2 times more Iron, 2.1 times more Phosphorus and 1.6 times more Potassium than Unenriched Raisin Bread.
• Both Raisin Bread and Crackers, standard snack-type, regular, low salt contain similar levels of Copper, Magnesium, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raisin Bread have 2.7 times more Fiber than Crackers, standard snack-type, regular, low salt.
• While 14 oz of Crackers, standard snack-type, regular, low salt contain 1.8 times more Energy, 5.8 times more Fat, 3.5 times more Saturated Fat, 17.2 times more Omega 3 and 13.8 times more Omega 6 than Unenriched Raisin Bread.
• Both Raisin Bread and Crackers, standard snack-type, regular, low salt offer comparable quantities of Carbohydrate and Protein per 14 ounces.