Comparing Nutrients in 7 ounces Enriched Raisin Bread VS Oat Bran Reduced-calorie Bread

Macros Ratio

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

Macro Nutrients

	Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	18.7% 544kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	63% 82g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	9.63% 7g	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	22.5% 8.53g	62.7% 24g	38g per day for Men 19-50 years
Protein	28% 15.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.88mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	15.7% 0.2mg	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	52.6% 210μg	40% 161μg	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	0.22% 0.2mg	0% 0mg	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	3.7% 0.56mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13% 131mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	64% 0.58mg	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	72% 5.75mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	95% 2.2mg	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	31% 216mg	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	60.7% 911mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.8% 66.7g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Enriched Raisin Bread vs Oat Bran Reduced-calorie Bread:

• Enriched Raisin Bread has 2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K per 7 oz.
• Both Enriched Raisin Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Enriched Raisin Bread vs Oat Bran Reduced-calorie Bread:

• Enriched Raisin Bread has 2.2 times more Potassium than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 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, 1.5 times more Zinc and 1.4 times more Water than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Calcium, Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Enriched Raisin Bread has 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.
• While Oat Bran Reduced-calorie Bread contains 2.7 times more Omega 3, 2.4 times more Omega 6 and 2.8 times more Fiber than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Protein per 7 oz.
• Both Enriched Raisin Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.