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

Weight per 500 calories

• Enriched Raisin Bread: 183g
• Toasted Oat Bran Reduced-calorie Bread: 209g

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

Discover which food has more nutrients per 500 calories - Enriched Raisin Bread or Toasted Oat Bran Reduced-calorie Bread?

Macros Ratio

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

Macro Nutrients

	Enriched Raisin Bread	Toasted 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% 7.95g	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% 0.26g	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% 8.8g	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	78.7% 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	Toasted 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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	14% 0.18mg	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	43% 172μg	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	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	12% 120mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	34% 0.31mg	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% 7.85mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.4mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	92% 2.1mg	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	43% 301mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	76.3% 1144mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	2% 74.7g	3700g per day for Men 19-50 years

Enriched Raisin Bread VS Toasted Oat Bran Reduced-calorie Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched Raisin Bread or Toasted Oat Bran Reduced-calorie Bread?

Lets compare vitamin content per 500 calories of Enriched Raisin Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 500 calories of Enriched Raisin Bread have 1.6 times more Vitamin B2 and 2 times more Vitamin B5 than Toasted Oat Bran Reduced-calorie Bread.
• While 500 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Enriched Raisin Bread have insufficient amounts of Vitamin B6
• 500 calories of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B5
• Both Enriched Raisin Bread as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Enriched Raisin Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 500 calories of Enriched Raisin Bread have 1.6 times more Potassium than Toasted Oat Bran Reduced-calorie Bread.
• While 500 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.5 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Calcium and Copper per 500 calories.
• 500 calories of Toasted Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Toasted Oat Bran Reduced-calorie Bread contain 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 Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Enriched Raisin Bread provide inadequate amounts of Omega 3 and Omega 6