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

Macros Ratio

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

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	28.7% 833kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	14.6% 4.66g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	174% 226g	130g per day for Men 19-50 years
Sugars	NA	34% 24.5g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	54% 30g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Toasted 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	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	20.8% 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	97% 389μg	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	1.76% 1.6mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	45.6% 456mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	95% 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	114% 9.13mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	94% 2.16mg	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	67% 468mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	28.7% 976mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	100% 1496mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	4.7% 175g	3% 110g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Oatmeal Reduced-calorie Bread versus 14 oz of Toasted 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 Toasted Enriched Raisin Bread:

• 14 ounces of Oatmeal Reduced-calorie Bread have 1.6 times more Vitamin B5 and more Vitamin B12 than Toasted Enriched Raisin Bread.
• While 14 oz of Toasted Enriched Raisin Bread contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Toasted Enriched Raisin Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Toasted Enriched Raisin Bread have insufficient amounts of Vitamin B12
• Both Oatmeal Reduced-calorie Bread as well as Toasted 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 Toasted Enriched Raisin Bread:

• 14 ounces of Oatmeal Reduced-calorie Bread have 1.6 times more Calcium than Toasted Enriched Raisin Bread.
• While 14 oz of Toasted Enriched Raisin Bread contain 2.2 times more Copper, 1.4 times more Iron and 2 times more Potassium than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Toasted 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 1.5 times more Omega 3 and 1.8 times more Omega 6 than Toasted Enriched Raisin Bread.
• While 14 oz of Toasted Enriched Raisin Bread contain 1.4 times more Energy, 1.4 times more Fat, 2 times more Saturated Fat and 1.3 times more Carbohydrate than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Toasted Enriched Raisin Bread offer comparable quantities of Protein per 14 ounces.