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

Macros Ratio

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

Macro Nutrients

	Toasted Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	14.5% 421kcal	9.82% 285kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	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	62% 80.7g	45% 58.5g	130g per day for Men 19-50 years
Sugars	12% 8.76g	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	17.5% 6.66g	44.8% 17g	38g per day for Men 19-50 years
Protein	21.8% 12g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	34.7% 0.42mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.5% 0.55mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	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	34.7% 139μg	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	0.63% 0.57mg	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	2.93% 0.44mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	10.2% 102mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	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	56% 4.47mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	33.6% 0.77mg	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	24% 167mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	1.76% 65.2g	3700g per day for Men 19-50 years

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

• Toasted Enriched Raisin Bread has 1.9 times more Vitamin B2 and 1.2 times more Vitamin B9 than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Toasted Enriched Raisin Bread.
• Both Toasted 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 Toasted 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 Toasted Enriched Raisin Bread vs Oat Bran Reduced-calorie Bread:

• Toasted Enriched Raisin Bread has 1.3 times more Calcium and 2.4 times more Potassium than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.4 times more Copper, 2 times more Magnesium, 2 times more Manganese, 1.3 times more Zinc and 1.7 times more Water than Toasted Enriched Raisin Bread.
• Both Toasted Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Iron, Phosphorus, Selenium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Enriched Raisin Bread has 1.5 times more Energy, 1.5 times more Fat, 2.6 times more Saturated Fat, 1.4 times more Carbohydrate and 1.8 times more Sugars than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 2.5 times more Omega 3, 2.2 times more Omega 6 and 2.6 times more Fiber than Toasted Enriched Raisin Bread.
• Both Toasted Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Protein per 5 oz.
• Both Toasted Enriched Raisin Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.