Comparing Nutrients in 1 pound Raisin Bread VS Crackers, melba toast, plain, without salt

Macros Ratio

	Protein	Fat	Carbs
Raisin Bread	11%	14%	75%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Raisin Bread	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	43% 1243kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	267% 347g	130g per day for Men 19-50 years
Sugars	NA	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	51.3% 19.5g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	64% 36g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Raisin Bread	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	34% 0.44mg	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	38.6% 154μg	141% 562μg	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	0.5% 0.45mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raisin Bread	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Calcium	30% 299mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	146% 1.3mg	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	104% 8.3mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	223% 5.13mg	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	70.6% 494mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	118% 1769mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	83% 9.1mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.63% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Raisin Bread VS Crackers, melba toast, plain, without salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Raisin Bread versus 1 lb of Crackers, melba toast, plain, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raisin Bread vs Crackers, melba toast, plain, without salt:

• 1 lb of Crackers, melba toast, plain, without salt contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Unenriched Raisin Bread.
• Both Unenriched Raisin Bread as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Raisin Bread vs Crackers, melba toast, plain, without salt:

• 1 pound of Raisin Bread has 20.5 times more Sodium than Crackers, melba toast, plain, without salt.
• While 1 lb of Crackers, melba toast, plain, without salt contains 1.4 times more Calcium, 1.5 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus and 2.8 times more Zinc than Unenriched Raisin Bread.
• Both Raisin Bread and Crackers, melba toast, plain, without salt contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raisin Bread has 1.4 times more Fat and 2.4 times more Saturated Fat than Crackers, melba toast, plain, without salt.
• While 1 lb of Crackers, melba toast, plain, without salt contains 1.4 times more Energy, 1.9 times more Omega 3, 1.9 times more Omega 6, 1.5 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Unenriched Raisin Bread.