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

Macros Ratio

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

Macro Nutrients

	Rye Reduced-calorie Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Energy	9.92% 288kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	4.24% 4.1g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	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	44% 57.4g	57% 74g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	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	23% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Rye 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	43.4% 0.52mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	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	20.6% 82.2μg	37.6% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.63% 0.57mg	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	0.71% 0.85μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	10.8% 108mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	55% 4.4mg	51.4% 4.1mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	15.8% 111mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	9.46% 322mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	48.5% 727mg	32.8% 492mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	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: Rye Reduced-calorie Bread VS Enriched Raisin Bread per 5 oz

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

• 5 oz of Enriched Raisin Bread contain 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 Rye Reduced-calorie Bread and Enriched Raisin Bread provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• Both Rye 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 Rye Reduced-calorie Bread vs Enriched Raisin Bread:

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

Comparison of macro-nutrients per 5 ounces:

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