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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oat Bran Reduced-calorie Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	7.52% 0.098mg	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	28.7% 115μg	37.6% 150μg	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% 0mg	0.16% 0.14mg	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

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

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

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

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

• 5 ounces of Oat Bran Reduced-calorie Bread have 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Enriched Raisin Bread.
• While 5 oz of Enriched Raisin Bread contain 2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Enriched Raisin Bread provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Oat Bran Reduced-calorie Bread as well as Enriched Raisin 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 Oat Bran Reduced-calorie Bread vs Enriched Raisin Bread:

• 5 ounces of Oat Bran Reduced-calorie Bread have 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 and 1.5 times more Zinc than Enriched Raisin Bread.
• While 5 oz of Enriched Raisin Bread contain 2.2 times more Potassium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Enriched Raisin Bread contain similar levels of Calcium, Iron and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Bran Reduced-calorie Bread have 2.7 times more Omega 3, 2.4 times more Omega 6 and 2.8 times more Fiber than Enriched Raisin Bread.
• While 5 oz of Enriched Raisin Bread contain 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.
• Both Oat Bran Reduced-calorie Bread and Enriched Raisin Bread offer comparable quantities of Protein per five ounces.