Comparing Nutrients in 14 ounces Toasted Rice Bran Bread VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Toasted Rice Bran Bread	Dried Acorns	Recommended Dietary Allowance
Energy	36% 1048kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	9.56% 3.06g	50.7% 16.2g	32g per day for Men 19-50 years
Omega 3	28.5% 0.46g	NA	1.6g per day for Men 19-50 years
Omega 6	42% 7.13g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	164% 213g	130g per day for Men 19-50 years
Sugars	28% 20g	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	55.4% 21g	NA	38g per day for Men 19-50 years
Protein	68.7% 38.5g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.5% 1.16mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.83mg	212% 2.76mg	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	78.4% 314μg	114% 456μg	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% 0mg	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	18.8% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Dried Acorns	Recommended Dietary Allowance
Calcium	29.8% 298mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	361% 3.25mg	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	194% 15.6mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	262% 6.04mg	235% 5.4mg	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	99% 691mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	225% 124μg	NA	55μg per day for Men 19-50 years
Sodium	77.3% 1159mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	3.85% 142g	0.54% 20g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Toasted Rice Bran Bread have 3.8 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.8 times more Vitamin B3 than Dried Acorns.
• While 14 oz of Dried Acorns contain 3.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 ounces of Toasted Rice Bran Bread have 1.4 times more Calcium, 3.8 times more Iron, 1.7 times more Phosphorus, more Sodium and 2.1 times more Zinc than Dried Acorns.
• While 14 oz of Dried Acorns contain 4.5 times more Copper and 3.3 times more Potassium than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Dried Acorns contain similar levels of Magnesium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Acorns contain 1.9 times more Energy, 6.3 times more Fat, 5.3 times more Saturated Fat and 3.4 times more Omega 6 than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Dried Acorns offer comparable quantities of Carbohydrate and Protein per 14 ounces.