Comparing Nutrients in 7 ounces Rye Reduced-calorie Bread VS Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Rye Reduced-calorie Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Energy	14% 403kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	80% 104g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	15.5% 11.3g	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	32.2% 18g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	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	60.7% 0.73mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	43% 6.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	10.5% 0.14mg	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	28.8% 115μg	52.6% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	0.22% 0.2mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	15% 151mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	43.7% 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	77% 6.15mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	43.2% 0.99mg	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	22% 155mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	68% 1018mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.8% 66.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Reduced-calorie Bread VS Enriched Raisin Bread per 7 oz

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

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

• 7 oz of Enriched Raisin Bread contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Enriched Raisin Bread provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Rye Reduced-calorie Bread as well as Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Rye Reduced-calorie Bread vs Enriched Raisin Bread:

• 7 ounces of Rye Reduced-calorie Bread have 1.4 times more Selenium and 1.5 times more Sodium than Enriched Raisin Bread.
• While 7 oz of Enriched Raisin Bread contain 1.5 times more Copper, 1.4 times more Phosphorus and 2.3 times more Potassium than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Enriched Raisin Bread contain similar levels of Calcium, Iron, Magnesium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rye Reduced-calorie Bread have 2.8 times more Fiber than Enriched Raisin Bread.
• While 7 oz of Enriched Raisin Bread contain 1.3 times more Energy, 1.5 times more Fat, 2.9 times more Saturated Fat, 1.3 times more Carbohydrate and 2.5 times more Sugars than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Enriched Raisin Bread offer comparable quantities of Omega 3, Omega 6 and Protein per seven ounces.