Comparing Nutrients in 7 ounces Raisin Bread VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

	Protein	Fat	Carbs
Raisin Bread	11%	14%	75%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Raisin Bread	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	18.7% 544kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	46.2% 45g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	46.4% 15g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	26.2% 4.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	28% 15.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Raisin Bread	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	5.87% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	8.55% 0.11mg	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	17% 67.5μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raisin Bread	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	13% 131mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	46.7% 0.42mg	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	45.4% 3.63mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	38.7% 0.89mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.8% 66.7g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Raisin Bread VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Raisin Bread versus 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raisin Bread vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 7 ounces of Raisin Bread have 3 times more Vitamin B1, 2.9 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Unenriched Raisin Bread as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Raisin Bread vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 7 ounces of Raisin Bread have 2.6 times more Calcium, 1.8 times more Iron, 1.7 times more Potassium and 1.2 times more Sodium than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Raisin Bread and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain similar levels of Copper, Magnesium, Manganese, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raisin Bread have 1.7 times more Fiber and 1.5 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 1.8 times more Energy, 5.1 times more Fat, 6.9 times more Saturated Fat, 3.2 times more Omega 3, 3.5 times more Omega 6 and 1.3 times more Carbohydrate than Unenriched Raisin Bread.