Comparing Nutrients in 100 grams Toasted Enriched Raisin Bread VS Oat Bran Reduced-calorie Bread

Macros Ratio

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

Macro Nutrients

	Toasted Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.2% 297kcal	6.93% 201kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.18g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	9.2% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	8.52% 6.18g	4.86% 3.52g	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% 4.7g	31.6% 12g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Toasted Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	7.92% 0.1mg	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	24.5% 98μg	20.3% 81μg	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	0.44% 0.4mg	0% 0mg	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	2.07% 0.31mg	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Enriched Raisin Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	7.2% 72mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	32.3% 0.29mg	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	39.4% 3.15mg	39.4% 3.15mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	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	17% 118mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.75% 28g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Enriched Raisin Bread vs Oat Bran Reduced-calorie Bread:

• Toasted Enriched Raisin Bread has 1.9 times more Vitamin B2 and 1.2 times more Vitamin B9 than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Toasted Enriched Raisin Bread.
• Both Toasted Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K per 100 g.
• Both Toasted Enriched Raisin Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Toasted Enriched Raisin Bread vs Oat Bran Reduced-calorie Bread:

• Toasted Enriched Raisin Bread has 1.3 times more Calcium and 2.4 times more Potassium than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.4 times more Copper, 2 times more Magnesium, 2 times more Manganese, 1.3 times more Zinc and 1.7 times more Water than Toasted Enriched Raisin Bread.
• Both Toasted Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Iron, Phosphorus, Selenium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Enriched Raisin Bread has 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.
• While Oat Bran Reduced-calorie Bread contains 2.5 times more Omega 3, 2.2 times more Omega 6 and 2.6 times more Fiber than Toasted Enriched Raisin Bread.
• Both Toasted Enriched Raisin Bread and Oat Bran Reduced-calorie Bread have similar amounts of Protein per 100 g.
• Both Toasted Enriched Raisin Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.