Comparing Nutrients in 5 ounces Enriched Raisin Bread VS Oat Bran Reduced-calorie Bread

Macros Ratio

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

Macro Nutrients

	Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	13.4% 388kcal	9.82% 285kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	45% 58.5g	130g per day for Men 19-50 years
Sugars	11% 8.05g	6.9% 5g	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	16% 6.1g	44.8% 17g	38g per day for Men 19-50 years
Protein	20% 11g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Raisin Bread	Oat Bran 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	40% 0.48mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	11.2% 0.15mg	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	37.6% 150μg	28.7% 115μg	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	0.16% 0.14mg	0% 0mg	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	2.65% 0.4mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9.36% 94mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	46% 0.41mg	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	51.4% 4.1mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	68% 1.56mg	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	22% 155mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	32.8% 492mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	1.76% 65.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Enriched Raisin Bread vs Oat Bran Reduced-calorie Bread:

• Enriched Raisin Bread has 2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K per 5 oz.
• Both Enriched Raisin Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Enriched Raisin Bread vs Oat Bran Reduced-calorie Bread:

• Enriched Raisin Bread has 2.2 times more Potassium than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.5 times more Copper, 2.1 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Calcium, Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Enriched Raisin Bread has 1.4 times more Energy, 1.4 times more Fat, 2.4 times more Saturated Fat, 1.3 times more Carbohydrate and 1.6 times more Sugars than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 2.7 times more Omega 3, 2.4 times more Omega 6 and 2.8 times more Fiber than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Protein per 5 oz.
• Both Enriched Raisin Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.