Comparing Nutrients in 1 pound Toasted Rye Bread VS Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Toasted Rye Bread	Rice Bran Bread	Recommended Dietary Allowance
Energy	44.4% 1288kcal	38% 1102kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	44% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	152% 197g	130g per day for Men 19-50 years
Sugars	26.5% 19g	29.2% 21g	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	76.4% 29g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	76% 42.6g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Toasted 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% 1.73mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	70.4% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	94% 1.2mg	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	117% 467μg	98% 390μg	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% 0.91mg	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	11% 1.68mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Rice Bran Bread	Recommended Dietary Allowance
Calcium	36.3% 363mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	93% 0.83mg	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	176% 14mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	86.4% 363mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	313% 7.2mg	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	89.4% 626mg	115% 807mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	237% 130μg	55μg per day for Men 19-50 years
Sodium	201% 3012mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	54% 5.94mg	11mg per day for Men 19-50 years
Water	3.8% 141g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rye Bread VS Rice Bran Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Rye Bread versus 1 lb of Rice Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Rye Bread vs Rice Bran Bread:

• 1 lb of Rice Bran Bread contains 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.8 times more Vitamin E than Toasted Rye Bread.
• Both Toasted Rye Bread and Rice Bran Bread provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• Both Toasted Rye Bread as well as Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Toasted Rye Bread vs Rice Bran Bread:

• 1 pound of Toasted Rye Bread has 2.5 times more Sodium than Rice Bran Bread.
• While 1 lb of Rice Bran Bread contains 1.9 times more Magnesium, 1.8 times more Manganese and 1.3 times more Phosphorus than Toasted Rye Bread.
• Both Toasted Rye Bread and Rice Bran Bread contain similar levels of Calcium, Copper, Iron, Potassium, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Rye Bread has 1.2 times more Carbohydrate and 1.3 times more Fiber than Rice Bran Bread.
• While 1 lb of Rice Bran Bread contains 1.3 times more Fat, 1.6 times more Omega 3 and 2 times more Omega 6 than Toasted Rye Bread.
• Both Toasted Rye Bread and Rice Bran Bread offer comparable quantities of Energy, Saturated Fat, Sugars and Protein per one pound.