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

Weight per 500 calories

• Enriched Raisin Bread: 183g
• Oatmeal Reduced-calorie Bread: 238g

Enriched Raisin Bread has 1.3 times more energy per 100g than Oatmeal Reduced-calorie Bread. It has high energy density when compared to other foods. Oatmeal Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Raisin Bread	11%	14%	75%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Enriched Raisin Bread	Oatmeal 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	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	4.46% 1.43g	32g per day for Men 19-50 years
Omega 3	4.33% 0.069g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	18% 3.07g	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	79.3% 103g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	25.7% 14.4g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Enriched Raisin Bread	Oatmeal 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	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	8.24% 0.11mg	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	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.2% 0.18mg	0.53% 0.48mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.4% 0.51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	12% 120mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	26% 0.24mg	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	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.4mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	55.8% 1.3mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	8.7% 295mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	100% 54.8μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	61.6% 924mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	2.83% 105g	3700g per day for Men 19-50 years

Enriched Raisin Bread VS Oatmeal Reduced-calorie Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Enriched Raisin Bread have 1.5 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 500 kcal of Oatmeal Reduced-calorie Bread contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B5 than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• Both Enriched Raisin Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Enriched Raisin Bread vs Oatmeal Reduced-calorie Bread:

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

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Oatmeal Reduced-calorie Bread contain 2.6 times more Omega 6 and 1.3 times more Protein than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oatmeal Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Enriched Raisin Bread provide inadequate amounts of Omega 6
• Both Enriched Raisin Bread as well as Oatmeal Reduced-calorie Bread provide inadequate amounts of Omega 3 in 500 calories.