Comparing Nutrients in 500 calories Enriched Raisin Bread VS Oat Bran Reduced-calorie Bread

Weight per 500 calories

• Enriched Raisin Bread: 183g
• Oat Bran Reduced-calorie Bread: 249g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.28% 8.03g	8.2% 7.96g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	4.33% 0.069g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	79% 103g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	12% 8.76g	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	20.6% 7.85g	78.6% 30g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	35.5% 20g	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	51.6% 0.62mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	39% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	19.7% 0.26mg	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	48.4% 193μg	50.4% 201μg	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	0.2% 0.18mg	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	3.4% 0.51mg	4.64% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	3.52% 4.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	12% 120mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	80.4% 0.72mg	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	66% 5.3mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.4mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	119% 2.74mg	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	28.4% 199mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	93% 51.2μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	76% 1142mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	3.1% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Enriched Raisin Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.