Comparing Nutrients in 7 ounces Raisin Bread VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Raisin Bread	11%	14%	75%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Raisin Bread	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	18.7% 544kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	109% 142g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	28% 15.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Raisin Bread	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	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	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	5.8% 0.075mg	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, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	13% 131mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	44% 0.39mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	60% 1.38mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	14% 1.53mg	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 Crackers, saltines, unsalted tops (includes oyster, soda, soup) per 7 oz

Compare the macro and micronutrient content in 7 oz of Raisin Bread versus 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raisin Bread vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 7 ounces of Raisin Bread have 1.8 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 3.2 times more Vitamin B1, 2.7 times more Vitamin B2, 3.5 times more Vitamin B3 and 3.6 times more Vitamin B9 than Unenriched Raisin Bread.
• Both Raisin Bread and Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide similar amounts of Vitamin B5 per seven ounces.
• Both Unenriched Raisin Bread as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Raisin Bread vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 7 ounces of Raisin Bread have 1.8 times more Potassium than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.8 times more Calcium, 3 times more Iron, 1.4 times more Manganese and 2 times more Sodium than Unenriched Raisin Bread.
• Both Raisin Bread and Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain similar levels of Copper, Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raisin Bread have 1.4 times more Fiber than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.6 times more Energy, 2.7 times more Fat, 2.7 times more Saturated Fat, 2.3 times more Omega 3, 2.5 times more Omega 6 and 1.4 times more Carbohydrate than Unenriched Raisin Bread.
• Both Raisin Bread and Crackers, saltines, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Protein per seven ounces.