Comparing Nutrients in 300 calories Seasoned Dry Bread Crumbs VS Toasted Protein Bread

Weight per 300 calories

• Seasoned Dry Bread Crumbs: 78.3g
• Toasted Protein Bread: 111g

Seasoned Dry Bread Crumbs have 1.4 times more energy per 100g than Toasted Protein Bread. It has high energy density when compared to other foods. Toasted Protein Bread with Gluten having high energy density.

Which food has more nutrients per 300 calories - Seasoned Dry Bread Crumbs or Toasted Protein Bread?

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Toasted Protein Bread	20%	8%	72%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Toasted Protein Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	6.82% 1.16g	17g per day for Men 19-50 years
Cholesterol	0.27% 0.78mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.6g	41% 53.4g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	2.2% 1.6g	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	2.14% 1.55g	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	% 1.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10% 3.84g	9.65% 3.67g	38g per day for Men 19-50 years
Protein	19.8% 11g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Toasted Protein Bread	Recommended Dietary Allowance
Vitamin A	0.87% 7.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.7% 0.75mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	33.2% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.83mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	6% 0.078mg	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	23.3% 93μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.4% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.35% 2.1mg	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	1.36% 0.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	1.2% 1.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Toasted Protein Bread	Recommended Dietary Allowance
Calcium	14.3% 143mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	25.3% 0.23mg	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	48% 3.85mg	63.3% 5.07mg	8mg per day for Men 19-50 years
Magnesium	8.58% 36mg	15% 62.2mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	38.8% 0.89mg	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	20% 139mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	73% 40.2μg	55μg per day for Men 19-50 years
Sodium	110% 1645mg	33% 493mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.97g	1.02% 37.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Seasoned Dry Bread Crumbs vs Toasted Protein Bread:

• Seasoned Grated Dry Bread Crumbs have 2.1 times more Vitamin B1, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12 and 24.9 times more Vitamin K than Toasted Protein Bread with Gluten.
• While Toasted Protein Bread with Gluten contains 1.3 times more Vitamin B2 than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Grated Dry Bread Crumbs and Toasted Protein Bread with Gluten have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Seasoned Grated Dry Bread Crumbs as well as Toasted Protein Bread with Gluten have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Seasoned Dry Bread Crumbs vs Toasted Protein Bread:

• Seasoned Grated Dry Bread Crumbs have 3.3 times more Sodium than Toasted Protein Bread with Gluten.
• While Toasted Protein Bread with Gluten contains 1.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Selenium than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Grated Dry Bread Crumbs and Toasted Protein Bread with Gluten have similar amounts of Calcium, Copper, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Seasoned Grated Dry Bread Crumbs have 1.6 times more Fat, 2.7 times more Saturated Fat, 2.3 times more Omega 3, 1.4 times more Omega 6 and 2.8 times more Sugars than Toasted Protein Bread with Gluten.
• While Toasted Protein Bread with Gluten contains 1.3 times more Protein than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Grated Dry Bread Crumbs and Toasted Protein Bread with Gluten have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Seasoned Grated Dry Bread Crumbs as well as Toasted Protein Bread with Gluten have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.