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

Macros Ratio

	Protein	Fat	Carbs
Enriched Raisin Bread	11%	14%	75%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Enriched Raisin Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	13.4% 388kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	10.7% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	11% 8.05g	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	16% 6.1g	NA	38g per day for Men 19-50 years
Protein	20% 11g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Enriched Raisin Bread	Oatmeal 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	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	4.9% 0.064mg	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	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0.31% 0.28mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9.36% 94mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	15.6% 0.14mg	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	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	33.2% 0.76mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	32.8% 492mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	1.7% 62.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Raisin Bread VS Oatmeal Reduced-calorie Bread per 5 oz

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

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

• 5 ounces of Enriched Raisin Bread have 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 5 oz of Oatmeal Reduced-calorie Bread contain more Vitamin B12 than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Enriched Raisin Bread have insufficient amounts of Vitamin B12
• Both Enriched Raisin Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in five ounces.

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

• 5 ounces of Enriched Raisin Bread have 2 times more Copper, 1.3 times more Iron and 1.8 times more Potassium than Oatmeal Reduced-calorie Bread.
• While 5 oz of Oatmeal Reduced-calorie Bread contain 1.7 times more Calcium than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oatmeal Reduced-calorie Bread contain similar levels of Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Raisin Bread have 1.3 times more Energy, 1.3 times more Fat, 1.8 times more Saturated Fat and 1.2 times more Carbohydrate than Oatmeal Reduced-calorie Bread.
• While 5 oz of Oatmeal Reduced-calorie Bread contain 1.7 times more Omega 3 and 2 times more Omega 6 than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oatmeal Reduced-calorie Bread offer comparable quantities of Protein per five ounces.