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

Macros Ratio

	Protein	Fat	Carbs
Enriched Raisin Bread	11%	14%	75%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Enriched Raisin Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	13.4% 388kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	44% 57.4g	130g per day for Men 19-50 years
Sugars	11% 8.05g	4.48% 3.25g	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	23% 13g	56g per day for Men 19-50 years

Vitamins

	Enriched Raisin Bread	Rye 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	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	8.4% 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	37.6% 150μg	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	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	2.65% 0.4mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9.36% 94mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	21% 0.19mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	28% 0.64mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	32.8% 492mg	48.5% 727mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	8.5% 0.94mg	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

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

Compare the macro and micronutrient content in 5 oz of Enriched Raisin Bread versus 5 oz of Rye 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 Rye Reduced-calorie Bread:

• 5 ounces of Enriched Raisin Bread have 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Rye Reduced-calorie Bread.
• Both Enriched Raisin Bread and Rye Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• Both Enriched Raisin Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Enriched Raisin Bread have 1.5 times more Copper, 1.4 times more Phosphorus and 2.3 times more Potassium than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 1.4 times more Selenium and 1.5 times more Sodium than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Rye Reduced-calorie Bread contain similar levels of Calcium, Iron, Magnesium, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Raisin Bread have 1.3 times more Energy, 1.5 times more Fat, 2.9 times more Saturated Fat, 1.3 times more Carbohydrate and 2.5 times more Sugars than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 2.8 times more Fiber than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Rye Reduced-calorie Bread offer comparable quantities of Omega 3, Omega 6 and Protein per five ounces.