Comparing Nutrients in 14 ounces Rye Bread VS Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Rye Bread	Rice Bran Bread	Recommended Dietary Allowance
Energy	35.4% 1028kcal	33.3% 964kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	7.76% 2.5g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	38.6% 6.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	133% 173g	130g per day for Men 19-50 years
Sugars	21% 15.3g	25.6% 18.5g	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	60.6% 23g	51% 19.4g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Rice Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.72mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	61.6% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	82% 1.06mg	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	109% 437μg	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	1.76% 1.6mg	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	8.73% 1.3mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Rice Bran Bread	Recommended Dietary Allowance
Calcium	29% 290mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	5.06% 202μg	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	140% 11.2mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	274% 6.3mg	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	71% 496mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	207% 114μg	55μg per day for Men 19-50 years
Sodium	160% 2393mg	71% 1068mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	4% 148g	4.4% 163g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Rye Bread have 1.3 times more Vitamin B9 than Rice Bran Bread.
• While 14 oz of Rice Bran Bread contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6 and 2 times more Vitamin E than Rye Bread.
• Both Rye Bread and Rice Bran Bread provide similar amounts of Vitamin B2 per 14 ounces.
• Both Rye Bread as well as Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Rye Bread have 2.2 times more Sodium than Rice Bran Bread.
• While 14 oz of Rice Bran Bread contain 1.3 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Potassium than Rye Bread.
• Both Rye Bread and Rice Bran Bread contain similar levels of Calcium, Copper, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rice Bran Bread contain 1.4 times more Fat, 1.8 times more Omega 3 and 2.2 times more Omega 6 than Rye Bread.
• Both Rye Bread and Rice Bran Bread offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.