Comparing Nutrients in 5 ounces Bread, white, commercially prepared, low sodium, no salt VS Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Raisin Bread	11%	14%	75%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Raisin Bread	Recommended Dietary Allowance
Energy	13% 378kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	5.34% 0.91g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	57% 74g	130g per day for Men 19-50 years
Sugars	8.43% 6.1g	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	8.58% 3.26g	16% 6.1g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	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	55.8% 0.67mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	39.3% 157μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Raisin Bread	Recommended Dietary Allowance
Calcium	15.3% 153mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	53.7% 4.3mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	19% 133mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	9.46% 322mg	3400mg per day for Men 19-50 years
Selenium	58.2% 32μg	NA	55μg per day for Men 19-50 years
Sodium	28% 422mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	1.4% 52g	1.3% 47.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, low sodium, no salt VS Raisin Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Bread, white, commercially prepared, low sodium, no salt versus 5 oz of Raisin Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bread, white, commercially prepared, low sodium, no salt vs Raisin Bread:

• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have 2.7 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3 and 3.3 times more Vitamin B9 than Raisin Bread.
• Both Bread, white, commercially prepared, low sodium, no salt and Raisin Bread provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Unenriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Bread, white, commercially prepared, low sodium, no salt vs Raisin Bread:

• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have 1.6 times more Calcium and 1.7 times more Iron than Raisin Bread.
• While 5 oz of Unenriched Raisin Bread contain 1.6 times more Copper, 1.3 times more Manganese, 1.9 times more Potassium and 1.3 times more Sodium than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raisin Bread contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Unenriched Raisin Bread contain 1.3 times more Saturated Fat and 1.9 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raisin Bread offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Protein per five ounces.