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

Weight per 300 calories

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

Enriched Raisin Bread has 1.4 times more energy per unit of mass than Oat Bran Reduced-calorie Bread, which is high in comparison to other foods. Oat Bran Reduced-calorie Bread having above average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Oat Bran Reduced-calorie Bread VS Enriched Raisin Bread Nutrients Per 300 Kcal

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

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

• 300 calories of Oat Bran Reduced-calorie Bread have 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.
• While 300 kcal of Enriched Raisin Bread contain 1.4 times more Vitamin B2 than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Enriched Raisin Bread provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Enriched Raisin Bread have insufficient amounts of Vitamin B6
• Both Oat Bran Reduced-calorie Bread as well as Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Oat Bran Reduced-calorie Bread have 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.
• While 300 kcal of Enriched Raisin Bread contain 1.6 times more Potassium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Enriched Raisin Bread contain similar levels of Calcium per 300 calories.
• 300 calories of Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oat Bran Reduced-calorie Bread have 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 Oat Bran Reduced-calorie Bread and Enriched Raisin Bread offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Enriched Raisin Bread provide inadequate amounts of Omega 3 and Omega 6