Comparing Nutrients in 500 calories Protein Bread VS Enriched Raisin Bread

Weight per 500 calories

• Protein Bread: 204g
• Enriched Raisin Bread: 183g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 500 calories - Protein Bread or Enriched Raisin Bread?

Macros Ratio

	Protein	Fat	Carbs
Protein Bread	20%	8%	72%
Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Protein Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	8.28% 8.03g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.8% 89.4g	73.4% 95g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	14.3% 10.4g	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	16% 6.12g	20.6% 7.85g	38g per day for Men 19-50 years
Protein	44% 24.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Protein 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	61.2% 0.73mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.8mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	39.5% 6.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	9.7% 0.13mg	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	59% 237μg	48.4% 193μg	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	0.2% 0.18mg	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	4.9% 0.73mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.65μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Protein Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	25.3% 253mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	40% 0.36mg	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	106% 8.47mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	31.6% 133mg	11.3% 47.4mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	39.7% 0.91mg	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	54% 378mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	19.3% 657mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	55% 824mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.2% 81.6g	1.66% 61.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Protein Bread vs Enriched Raisin Bread:

• Protein Bread has 1.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.2 times more Vitamin B9 than Enriched Raisin Bread.
• Both Protein Bread and Enriched Raisin Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Protein 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 500 kcal.

Comparing minerals per 500 calories for Protein Bread vs Enriched Raisin Bread:

• Protein Bread has 2.1 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 3.3 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Selenium, 1.3 times more Sodium and 2.8 times more Zinc than Enriched Raisin Bread.

Comparison of macro-nutrients per 500 calories:

• Protein Bread has 1.7 times more Omega 3, 1.7 times more Omega 6 and 1.7 times more Protein than Enriched Raisin Bread.
• While Enriched Raisin Bread contains 1.8 times more Fat, 2.9 times more Saturated Fat, 3.5 times more Sugars and 1.3 times more Fiber than Protein Bread.
• Both Protein Bread and Enriched Raisin Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Protein Bread as well as Enriched Raisin Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.