Comparing Nutrients in 14 ounces Rice Bran Bread VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Rice Bran Bread	14%	16%	70%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Rice Bran Bread	Toasted Bread	Recommended Dietary Allowance
Energy	33.3% 964kcal	43% 1242kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.56g	36.4% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	170% 221g	130g per day for Men 19-50 years
Sugars	25.6% 18.5g	35% 25.5g	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	51% 19.4g	49% 18.7g	38g per day for Men 19-50 years
Protein	63% 35.3g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Rice Bran Bread	Toasted Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.6% 3.08mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.06mg	46.7% 0.61mg	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	85.3% 341μg	85.3% 341μg	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% 0mg	0.88% 0.79mg	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	17% 2.58mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran Bread	Toasted Bread	Recommended Dietary Allowance
Calcium	27.4% 274mg	65.5% 655mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	87.3% 0.79mg	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	179% 14.3mg	203% 16.2mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	238% 5.47mg	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	101% 706mg	107% 746mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	207% 114μg	241% 133μg	55μg per day for Men 19-50 years
Sodium	71% 1068mg	159% 2385mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran Bread VS Toasted Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Rice Bran Bread versus 14 oz of Toasted Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rice Bran Bread vs Toasted Bread:

• 14 ounces of Rice Bran Bread have 1.5 times more Vitamin B1, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.7 times more Vitamin E than Toasted Bread.
• While 14 oz of Toasted Wheat Bread contain 1.3 times more Vitamin B2 and 5.7 times more Vitamin K than Rice Bran Bread.
• Both Rice Bran Bread and Toasted Bread provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Rice Bran Bread have insufficient amounts of Vitamin K
• 14 ounces of Toasted Bread have insufficient amounts of Vitamin E
• Both Rice Bran Bread as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rice Bran Bread vs Toasted Bread:

• 14 ounces of Rice Bran Bread have 1.4 times more Magnesium than Toasted Bread.
• While 14 oz of Toasted Wheat Bread contain 2.4 times more Calcium and 2.2 times more Sodium than Rice Bran Bread.
• Both Rice Bran Bread and Toasted Bread contain similar levels of Copper, Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Wheat Bread contain 1.3 times more Energy, 1.4 times more Saturated Fat, 1.5 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Sugars and 1.5 times more Protein than Rice Bran Bread.
• Both Rice Bran Bread and Toasted Bread offer comparable quantities of Fat, Omega 6 and Fiber per 14 ounces.