Comparing Nutrients in 300 calories Enriched Raisin Bread VS Oat Bran Reduced-calorie Bread

Weight per 300 calories

• Enriched Raisin Bread: 110g
• Oat Bran Reduced-calorie Bread: 149g

Enriched Raisin Bread has 1.4 times more energy per 100g than Oat Bran Reduced-calorie Bread. It has high energy density when compared to other foods. Oat Bran Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - Enriched Raisin Bread or Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Enriched Raisin Bread	11%	14%	75%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	4.92% 4.78g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	8.58% 6.2g	7.25% 5.25g	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	12.4% 4.7g	47% 18g	38g per day for Men 19-50 years
Protein	15.4% 8.65g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Enriched Raisin Bread	Oat Bran 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	31% 0.37mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.47% 0.42mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.076mg	12% 0.15mg	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	29% 116μg	30.2% 121μg	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	0.12% 0.11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.04% 0.31mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.55% 1.86μg	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	48.3% 0.43mg	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	39.7% 3.18mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	6.78% 28.5mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	71.4% 1.64mg	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	17% 119mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	7.3% 249mg	4.48% 152mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	45.7% 685mg	1500mg per day for Men 19-50 years
Zinc	7.17% 0.79mg	14.2% 1.57mg	11mg per day for Men 19-50 years
Water	0.99% 36.8g	1.86% 68.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Enriched Raisin Bread vs Oat Bran Reduced-calorie Bread:

• Enriched Raisin Bread has 1.4 times more Vitamin B2 than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 2 times more Vitamin B6 than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B9 per 300 kcal.
• Both Enriched Raisin Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Enriched Raisin Bread vs Oat Bran Reduced-calorie Bread:

• Enriched Raisin Bread has 1.6 times more Potassium than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 2 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Selenium, 1.8 times more Sodium and 2 times more Zinc than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Enriched Raisin Bread has 1.8 times more Saturated Fat than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 3.7 times more Omega 3, 3.3 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Energy, Fat, Carbohydrate and Sugars per 300 kcal.
• Both Enriched Raisin Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.