Comparing Nutrients in 100 grams Enriched Raisin Bread VS Toasted Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Enriched Raisin Bread	11%	14%	75%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Enriched Raisin Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	9.45% 274kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	3.38% 1.1g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	6.75% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.77% 0.64g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.2% 52.3g	40.5% 52.7g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	12% 8.84g	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	11.3% 4.3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	14% 7.9g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Enriched Raisin Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	4.82% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	5.15% 0.067mg	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	26.5% 106μg	13.3% 53μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	0.33% 0.3mg	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	1.87% 0.28mg	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	6.6% 66mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	25.2% 0.23mg	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	36.3% 2.9mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	21.8% 0.5mg	44.4% 1.02mg	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	15.6% 109mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	6.68% 227mg	4.53% 154mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	48.5% 26.7μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.91% 33.6g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Raisin Bread VS Toasted Oatmeal Bread per 100 g

Compare the macro and micronutrient content in 100 g of Enriched Raisin Bread versus 100 g of Toasted Oatmeal Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Enriched Raisin Bread vs Toasted Oatmeal Bread:

• 100 grams of Enriched Raisin Bread have 1.7 times more Vitamin B2, 1.6 times more Vitamin B5 and 2 times more Vitamin B9 than Toasted Oatmeal Bread.
• While 100 g of Toasted Oatmeal Bread contain 1.9 times more Vitamin E than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Toasted Oatmeal Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Enriched Raisin Bread have insufficient amounts of Vitamin E
• Both Enriched Raisin Bread as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Enriched Raisin Bread vs Toasted Oatmeal Bread:

• 100 grams of Enriched Raisin Bread have 1.5 times more Potassium than Toasted Oatmeal Bread.
• While 100 g of Toasted Oatmeal Bread contain 1.6 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Selenium, 1.4 times more Sodium and 1.5 times more Zinc than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Toasted Oatmeal Bread contain similar levels of Calcium, Copper and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Enriched Raisin Bread have 1.4 times more Saturated Fat than Toasted Oatmeal Bread.
• While 100 g of Toasted Oatmeal Bread contain 2.8 times more Omega 3, 2.7 times more Omega 6 and 1.6 times more Sugars than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Toasted Oatmeal Bread offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 100 grams.