Comparing Nutrients in 100 grams Oatmeal Reduced-calorie Bread VS Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Energy	7.24% 210kcal	9.45% 274kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	3.38% 1.1g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	3.77% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	40.2% 52.3g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	NA	11.3% 4.3g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Oatmeal 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	29% 0.35mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	5.3% 0.069mg	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	13.8% 55μg	26.5% 106μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	11.5% 115mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	22% 0.2mg	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	28.8% 2.3mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	21.8% 0.5mg	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	14.3% 100mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	6.68% 227mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	26% 388mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.91% 33.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Reduced-calorie Bread VS Enriched Raisin Bread per 100 g

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

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

• 100 grams of Oatmeal Reduced-calorie Bread have more Vitamin B12 than Enriched Raisin Bread.
• While 100 g of Enriched Raisin Bread contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Enriched Raisin Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Enriched Raisin Bread have insufficient amounts of Vitamin B12
• Both Oatmeal Reduced-calorie Bread as well as Enriched Raisin Bread have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Oatmeal Reduced-calorie Bread vs Enriched Raisin Bread:

• 100 grams of Oatmeal Reduced-calorie Bread have 1.7 times more Calcium than Enriched Raisin Bread.
• While 100 g of Enriched Raisin Bread contain 2 times more Copper, 1.3 times more Iron and 1.8 times more Potassium than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Enriched Raisin Bread contain similar levels of Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oatmeal Reduced-calorie Bread have 1.7 times more Omega 3 and 2 times more Omega 6 than Enriched Raisin Bread.
• While 100 g of Enriched Raisin Bread contain 1.3 times more Energy, 1.3 times more Fat and 1.8 times more Saturated Fat than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Enriched Raisin Bread offer comparable quantities of Carbohydrate and Protein per 100 grams.