Comparing Nutrients in 5 ounces Raisin Bread VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

	Protein	Fat	Carbs
Raisin Bread	11%	14%	75%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Raisin Bread	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	13.4% 388kcal	23.5% 682kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	33% 10.6g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	20% 11g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Raisin Bread	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	6.1% 0.079mg	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	12% 48μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raisin Bread	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	9.36% 94mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	33.4% 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	32.4% 2.6mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	27.7% 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	22% 153mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	37% 553mg	29.8% 447mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Raisin Bread VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Raisin Bread versus 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raisin Bread vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 5 ounces of Raisin Bread have 3 times more Vitamin B1, 2.9 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Unenriched Raisin Bread as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Raisin Bread vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 5 ounces of Raisin Bread have 2.6 times more Calcium, 1.8 times more Iron, 1.7 times more Potassium and 1.2 times more Sodium than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Raisin Bread and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain similar levels of Copper, Magnesium, Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raisin Bread have 1.7 times more Fiber and 1.5 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 1.8 times more Energy, 5.1 times more Fat, 6.9 times more Saturated Fat, 3.2 times more Omega 3, 3.5 times more Omega 6 and 1.3 times more Carbohydrate than Unenriched Raisin Bread.