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

Macros Ratio

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

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Energy	28.7% 833kcal	37.5% 1087kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	31% 22.5g	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	NA	45% 17g	38g per day for Men 19-50 years
Protein	54% 30g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Oatmeal 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	115% 1.4mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	86% 13.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	30.7% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	21% 0.27mg	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	54.6% 218μg	105% 421μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	0.44% 0.4mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	45.6% 456mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	87.3% 0.79mg	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	114% 9.13mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	86.5% 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	56.7% 397mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	144% 79.4μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	92% 1377mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	4.7% 175g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

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

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

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