Comparing Nutrients in 7 ounces Bread, white, commercially prepared, low sodium, no salt VS Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Raisin Bread	11%	14%	75%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Raisin Bread	Recommended Dietary Allowance
Energy	18.3% 530kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	8.28% 1.4g	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	80% 104g	130g per day for Men 19-50 years
Sugars	11.8% 8.55g	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	12% 4.56g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	29% 16.3g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	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	78% 0.94mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	55% 220μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Raisin Bread	Recommended Dietary Allowance
Calcium	21.4% 214mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	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	75% 6mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	26.6% 187mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	81.5% 45μg	NA	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	1.97% 73g	1.8% 66.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, low sodium, no salt VS Raisin Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, white, commercially prepared, low sodium, no salt versus 7 oz of Raisin Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bread, white, commercially prepared, low sodium, no salt vs Raisin Bread:

• 7 ounces of Bread, white, commercially prepared, low sodium, no salt have 2.7 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3 and 3.3 times more Vitamin B9 than Raisin Bread.
• Both Bread, white, commercially prepared, low sodium, no salt and Raisin Bread provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Unenriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Bread, white, commercially prepared, low sodium, no salt vs Raisin Bread:

• 7 ounces of Bread, white, commercially prepared, low sodium, no salt have 1.6 times more Calcium and 1.7 times more Iron than Raisin Bread.
• While 7 oz of Unenriched Raisin Bread contain 1.6 times more Copper, 1.3 times more Manganese, 1.9 times more Potassium and 1.3 times more Sodium than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raisin Bread contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Unenriched Raisin Bread contain 1.3 times more Saturated Fat and 1.9 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raisin Bread offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Protein per seven ounces.