Comparing Nutrients in 7 ounces Raisin Bread VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Raisin Bread	11%	14%	75%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Raisin Bread	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	18.7% 544kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	81.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.55g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	28% 15.7g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Raisin Bread	Crackers, standard snack-type, regular, low 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	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	8.1% 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	44.7% 179μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raisin Bread	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	13% 131mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	47% 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	89.3% 7.14mg	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	48% 1.1mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.8% 66.7g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Raisin Bread VS Crackers, standard snack-type, regular, low salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Raisin Bread versus 7 oz of Crackers, standard snack-type, regular, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raisin Bread vs Crackers, standard snack-type, regular, low salt:

• 7 ounces of Raisin Bread have 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3 and 2.6 times more Vitamin B9 than Unenriched Raisin Bread.
• Both Unenriched Raisin Bread as well as Crackers, standard snack-type, regular, low 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, standard snack-type, regular, low salt:

• 7 ounces of Raisin Bread have 1.8 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 1.8 times more Calcium, 2 times more Iron, 2.1 times more Phosphorus and 1.6 times more Potassium than Unenriched Raisin Bread.
• Both Raisin Bread and Crackers, standard snack-type, regular, low salt contain similar levels of Copper, Magnesium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raisin Bread have 2.7 times more Fiber than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 1.8 times more Energy, 5.8 times more Fat, 3.5 times more Saturated Fat, 17.2 times more Omega 3 and 13.8 times more Omega 6 than Unenriched Raisin Bread.
• Both Raisin Bread and Crackers, standard snack-type, regular, low salt offer comparable quantities of Carbohydrate and Protein per seven ounces.