Comparing Nutrients in 500 calories Toasted Enriched Raisin Bread VS Enriched Raisin Bread

Weight per 500 calories

• Toasted Enriched Raisin Bread: 168g
• Enriched Raisin Bread: 183g

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

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Enriched Raisin Bread	11%	14%	75%
Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Toasted Enriched Raisin Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.1g	8.28% 8.03g	97g per day for Men 19-50 years
Saturated Fat	6.2% 1.98g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	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	73.7% 96g	73.4% 95g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	21% 7.9g	20.6% 7.85g	38g per day for Men 19-50 years
Protein	26% 14.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Enriched Raisin 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	41.2% 0.49mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	39.5% 6.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.23% 0.46mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.8% 0.11mg	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	41.2% 165μg	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	0.75% 0.67mg	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	3.48% 0.52mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.67% 3.2μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Enriched Raisin Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	12% 121mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	40.2% 0.36mg	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	66.3% 5.3mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	11.2% 47mg	11.3% 47.4mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	28.4% 199mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	42.3% 635mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.26% 47g	1.66% 61.3g	3700g per day for Men 19-50 years

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

• Enriched Raisin Bread contains 1.5 times more Vitamin B5 than Toasted Enriched Raisin Bread.
• Both Toasted Enriched Raisin Bread and Enriched Raisin Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Toasted Enriched Raisin 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 Toasted Enriched Raisin Bread vs Enriched Raisin Bread:

Both Toasted Enriched Raisin Bread and Enriched Raisin Bread have similar amounts of minerals per 500 kcal
• Both Toasted Enriched Raisin Bread and Enriched Raisin Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Toasted Enriched Raisin Bread and Enriched Raisin Bread have similar amounts of macro-nutrients per 500 kcal
• Both Toasted Enriched Raisin Bread and Enriched Raisin Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Toasted Enriched Raisin Bread as well as Enriched Raisin Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.