Comparing Nutrients in 500 calories Bread, white, commercially prepared, low sodium, no salt VS Raisin Bread

Weight per 500 calories

• Bread, white, commercially prepared, low sodium, no salt: 187g
• Raisin Bread: 183g

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

Discover which food has more nutrients per 500 calories - Bread, white, commercially prepared, low sodium, no salt or Raisin Bread?

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Raisin Bread	11%	14%	75%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Raisin Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.95% 6.74g	8.28% 8.03g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.5g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	4.1% 0.066g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0.65% 1.87mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	73.4% 95g	130g per day for Men 19-50 years
Sugars	11% 8.07g	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	11.3% 4.3g	20.6% 7.85g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	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	73.7% 0.88mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.43mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.2% 0.12mg	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	52% 208μg	15.5% 62μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.34% 0.056μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.2% 0.18mg	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	2.75% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Raisin Bread	Recommended Dietary Allowance
Calcium	20.2% 202mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	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	71% 5.67mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	11.3% 47.4mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	25% 176mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	6.55% 223mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	NA	55μg per day for Men 19-50 years
Sodium	37.2% 558mg	47.4% 712mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	1.66% 61.3g	3700g per day for Men 19-50 years

Bread, White, Commercially Prepared, Low Sodium, No Salt VS Raisin Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bread, white, commercially prepared, low sodium, no salt or Raisin Bread?

Lets compare vitamin content per 500 calories of Bread, white, commercially prepared, low sodium, no salt vs Raisin Bread:

• 500 calories of Bread, white, commercially prepared, low sodium, no salt have 2.7 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3 and 3.4 times more Vitamin B9 than Raisin Bread.
• Both Bread, white, commercially prepared, low sodium, no salt and Raisin Bread provide similar amounts of Vitamin B5 per 500 calories.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Unenriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Bread, white, commercially prepared, low sodium, no salt vs Raisin Bread:

• 500 calories of Bread, white, commercially prepared, low sodium, no salt have 1.7 times more Calcium and 1.7 times more Iron than Raisin Bread.
• While 500 kcal of Unenriched Raisin Bread contain 1.5 times more Copper, 1.3 times more Manganese, 1.9 times more Potassium and 1.3 times more Sodium than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raisin Bread contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Bread, white, commercially prepared, low sodium, no salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Unenriched Raisin Bread contain 1.8 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raisin Bread offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Unenriched Raisin Bread provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.