Comparing Nutrients in 7 ounces Raisin Bread VS Crackers, melba toast, plain, without salt

Macros Ratio

	Protein	Fat	Carbs
Raisin Bread	11%	14%	75%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Raisin Bread	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	18.7% 544kcal	26.7% 774kcal	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	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	117% 152g	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	33% 12.5g	38g per day for Men 19-50 years
Protein	28% 15.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Raisin Bread	Crackers, melba toast, plain, without salt	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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	15% 0.19mg	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	61.5% 246μg	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	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	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Calcium	13% 131mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	63.7% 0.57mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	97% 2.24mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	1.8% 66.7g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Raisin Bread VS Crackers, melba toast, plain, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Raisin Bread versus 7 oz of Crackers, melba toast, plain, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raisin Bread vs Crackers, melba toast, plain, without salt:

• 7 oz of Crackers, melba toast, plain, without salt contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Unenriched Raisin Bread.
• Both Unenriched Raisin Bread as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Raisin Bread vs Crackers, melba toast, plain, without salt:

• 7 ounces of Raisin Bread have 20.5 times more Sodium than Crackers, melba toast, plain, without salt.
• While 7 oz of Crackers, melba toast, plain, without salt contain 1.4 times more Calcium, 1.5 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus and 2.8 times more Zinc than Unenriched Raisin Bread.
• Both Raisin Bread and Crackers, melba toast, plain, without salt contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raisin Bread have 1.4 times more Fat and 2.4 times more Saturated Fat than Crackers, melba toast, plain, without salt.
• While 7 oz of Crackers, melba toast, plain, without salt contain 1.4 times more Energy, 1.9 times more Omega 3, 1.9 times more Omega 6, 1.5 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Unenriched Raisin Bread.