Comparing Nutrients in 5 ounces Oatmeal Bread VS Toasted Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Toasted Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Oatmeal Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	13% 381kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	62% 80.7g	130g per day for Men 19-50 years
Sugars	16% 11.5g	12% 8.76g	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	15% 5.67g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	21.3% 12g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	42.5% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	7.4% 0.096mg	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	22% 88μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.63% 0.57mg	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	4.54% 0.68mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	9.36% 94mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	34% 0.3mg	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	48% 3.83mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	33.6% 0.77mg	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	25.5% 179mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.4% 52g	1.07% 39.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Bread VS Toasted Enriched Raisin Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Oatmeal Bread versus 5 oz of Toasted Enriched Raisin Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oatmeal Bread vs Toasted Enriched Raisin Bread:

• 5 ounces of Oatmeal Bread have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.5 times more Vitamin E than Toasted Enriched Raisin Bread.
• While 5 oz of Toasted Enriched Raisin Bread contain 1.6 times more Vitamin B2 and 1.6 times more Vitamin B9 than Oatmeal Bread.
• Both Oatmeal Bread and Toasted Enriched Raisin Bread provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• Both Oatmeal Bread as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oatmeal Bread vs Toasted Enriched Raisin Bread:

• 5 ounces of Oatmeal Bread have 1.3 times more Magnesium, 1.7 times more Manganese and 1.3 times more Zinc than Toasted Enriched Raisin Bread.
• While 5 oz of Toasted Enriched Raisin Bread contain 1.7 times more Potassium than Oatmeal Bread.
• Both Oatmeal Bread and Toasted Enriched Raisin Bread contain similar levels of Calcium, Copper, Iron, Phosphorus, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oatmeal Bread have 2.4 times more Omega 3, 2.3 times more Omega 6 and 1.3 times more Sugars than Toasted Enriched Raisin Bread.
• While 5 oz of Toasted Enriched Raisin Bread contain 1.7 times more Saturated Fat than Oatmeal Bread.
• Both Oatmeal Bread and Toasted Enriched Raisin Bread offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per five ounces.