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

Macros Ratio

	Protein	Fat	Carbs
Enriched Raisin Bread	11%	14%	75%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Enriched Raisin Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	18.7% 544kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	66% 86g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	22.5% 8.53g	NA	38g per day for Men 19-50 years
Protein	28% 15.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Enriched Raisin Bread	Oatmeal 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	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.88mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.87% 0.089mg	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	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0.44% 0.4mg	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	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13% 131mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	22% 0.2mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	46.5% 1.07mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	1.8% 66.7g	2.36% 87.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Raisin Bread VS Oatmeal Reduced-calorie Bread per 7 oz

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

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

• 7 ounces of Enriched Raisin Bread have 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 7 oz of Oatmeal Reduced-calorie Bread contain more Vitamin B12 than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Enriched Raisin Bread have insufficient amounts of Vitamin B12
• Both Enriched Raisin Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

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

• 7 ounces of Enriched Raisin Bread have 2 times more Copper, 1.3 times more Iron and 1.8 times more Potassium than Oatmeal Reduced-calorie Bread.
• While 7 oz of Oatmeal Reduced-calorie Bread contain 1.7 times more Calcium than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oatmeal Reduced-calorie Bread contain similar levels of Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Raisin Bread have 1.3 times more Energy, 1.3 times more Fat, 1.8 times more Saturated Fat and 1.2 times more Carbohydrate than Oatmeal Reduced-calorie Bread.
• While 7 oz of Oatmeal Reduced-calorie Bread contain 1.7 times more Omega 3 and 2 times more Omega 6 than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Oatmeal Reduced-calorie Bread offer comparable quantities of Protein per seven ounces.