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

Weight per 500 calories

• Oat Bran Reduced-calorie Bread: 249g
• Toasted Enriched Raisin Bread: 168g

Toasted Enriched Raisin Bread has 1.5 times more energy per unit of mass than Oat Bran Reduced-calorie Bread, which is high in comparison to other foods. Oat Bran Reduced-calorie Bread having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.96g	8.33% 8.1g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	6.2% 1.98g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	79% 103g	73.7% 96g	130g per day for Men 19-50 years
Sugars	12% 8.76g	14.4% 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	78.6% 30g	21% 7.9g	38g per day for Men 19-50 years
Protein	35.5% 20g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Toasted 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	73.4% 0.88mg	41.2% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.5mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	9.23% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	8.8% 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	50.4% 201μg	41.2% 165μg	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	0.75% 0.67mg	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	4.64% 0.7mg	3.48% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	14% 142mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	80.4% 0.72mg	40.2% 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	98% 7.84mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	11.2% 47mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	40% 0.92mg	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	49.4% 346mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	93% 51.2μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	76% 1142mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.1% 114g	1.26% 47g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oat Bran Reduced-calorie Bread have 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Toasted Enriched Raisin Bread.
• While 500 kcal of Toasted Enriched Raisin Bread contain 1.3 times more Vitamin B2 than Oat Bran Reduced-calorie Bread.
• 500 calories of Toasted Enriched Raisin Bread have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Oat Bran Reduced-calorie Bread as well as Toasted Enriched Raisin 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 Oat Bran Reduced-calorie Bread vs Toasted Enriched Raisin Bread:

• 500 calories of Oat Bran Reduced-calorie Bread have 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 Toasted Enriched Raisin Bread.
• While 500 kcal of Toasted Enriched Raisin Bread contain 1.6 times more Potassium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Enriched Raisin Bread contain similar levels of Calcium per 500 calories.
• 500 calories of Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oat Bran Reduced-calorie Bread have 3.7 times more Omega 3, 3.3 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Toasted Enriched Raisin Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Enriched Raisin Bread offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Toasted Enriched Raisin Bread provide inadequate amounts of Omega 3 and Omega 6