Comparing Nutrients in 7 ounces Oatmeal Bread VS Toasted Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Toasted Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Oatmeal Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	18.4% 534kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	87% 113g	130g per day for Men 19-50 years
Sugars	22.3% 16g	17% 12.3g	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	21% 7.94g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	10.4% 0.13mg	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	30.8% 123μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	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	6.35% 0.95mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	13% 131mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	47.4% 0.43mg	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	67% 5.36mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	47% 1.1mg	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	35.7% 250mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	1.97% 73g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Bread VS Toasted Enriched Raisin Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Oatmeal Bread versus 7 oz of Toasted Enriched Raisin Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oatmeal Bread vs Toasted Enriched Raisin Bread:

• 7 ounces of Oatmeal Bread have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.5 times more Vitamin E than Toasted Enriched Raisin Bread.
• While 7 oz of Toasted Enriched Raisin Bread contain 1.6 times more Vitamin B2 and 1.6 times more Vitamin B9 than Oatmeal Bread.
• Both Oatmeal Bread and Toasted Enriched Raisin Bread provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• Both Oatmeal Bread as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oatmeal Bread vs Toasted Enriched Raisin Bread:

• 7 ounces of Oatmeal Bread have 1.3 times more Magnesium, 1.7 times more Manganese and 1.3 times more Zinc than Toasted Enriched Raisin Bread.
• While 7 oz of Toasted Enriched Raisin Bread contain 1.7 times more Potassium than Oatmeal Bread.
• Both Oatmeal Bread and Toasted Enriched Raisin Bread contain similar levels of Calcium, Copper, Iron, Phosphorus, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oatmeal Bread have 2.4 times more Omega 3, 2.3 times more Omega 6 and 1.3 times more Sugars than Toasted Enriched Raisin Bread.
• While 7 oz of Toasted Enriched Raisin Bread contain 1.7 times more Saturated Fat than Oatmeal Bread.
• Both Oatmeal Bread and Toasted Enriched Raisin Bread offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per seven ounces.