Comparing Nutrients in 7 ounces Oat Bran Reduced-calorie Bread VS Toasted Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Toasted Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	13.8% 399kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	87% 113g	130g per day for Men 19-50 years
Sugars	9.63% 7g	17% 12.3g	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	62.7% 24g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	28.3% 16g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	10.4% 0.13mg	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	40% 161μg	48.6% 194μg	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% 0mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	11.3% 113mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	47.4% 0.43mg	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	78% 6.25mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	47% 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	39.4% 276mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	60.7% 911mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Reduced-calorie Bread VS Toasted Enriched Raisin Bread per 7 oz

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

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

• 7 ounces of Oat Bran Reduced-calorie Bread have 1.2 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Toasted Enriched Raisin Bread.
• While 7 oz of Toasted Enriched Raisin Bread contain 1.9 times more Vitamin B2 than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Enriched Raisin Bread provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Oat Bran Reduced-calorie Bread as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oat Bran Reduced-calorie Bread vs Toasted Enriched Raisin Bread:

• 7 ounces of Oat Bran Reduced-calorie Bread have 1.4 times more Copper, 2 times more Magnesium, 2 times more Manganese, 1.2 times more Sodium and 1.3 times more Zinc than Toasted Enriched Raisin Bread.
• While 7 oz of Toasted Enriched Raisin Bread contain 1.3 times more Calcium and 2.4 times more Potassium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Enriched Raisin Bread contain similar levels of Iron, Phosphorus and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Bran Reduced-calorie Bread have 2.5 times more Omega 3, 2.2 times more Omega 6 and 2.6 times more Fiber than Toasted Enriched Raisin Bread.
• While 7 oz of Toasted Enriched Raisin Bread contain 1.5 times more Energy, 1.5 times more Fat, 2.6 times more Saturated Fat, 1.4 times more Carbohydrate and 1.8 times more Sugars than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Toasted Enriched Raisin Bread offer comparable quantities of Protein per seven ounces.