Comparing Nutrients in 300 calories Toasted Protein Bread VS Toasted Rice Bran Bread

Weight per 300 calories

• Toasted Protein Bread: 111g
• Toasted Rice Bran Bread: 114g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Toasted Protein Bread or Toasted Rice Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Protein Bread	20%	8%	72%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Toasted Protein Bread	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	5.86% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	8.17% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.82% 1.16g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.4g	41.3% 53.8g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	7.96% 5.77g	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	9.65% 3.67g	16% 6.02g	38g per day for Men 19-50 years
Protein	26% 14.7g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Protein Bread	Toasted 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	29.4% 0.35mg	53.8% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.2% 0.43mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	47.3% 7.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	18% 0.24mg	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	27.5% 110μg	22.4% 89.8μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	5.38% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.44μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Protein Bread	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	15% 151mg	8.52% 85.2mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	23% 0.21mg	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	63.3% 5.07mg	55.7% 4.45mg	8mg per day for Men 19-50 years
Magnesium	15% 62.2mg	20.6% 86.4mg	420mg per day for Men 19-50 years
Manganese	38.8% 0.89mg	75% 1.73mg	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	30% 210mg	28.2% 198mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	73% 40.2μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	33% 493mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	1.02% 37.8g	1.1% 40.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toasted Protein Bread vs Toasted Rice Bran Bread:

• Toasted Protein Bread with Gluten has 1.3 times more Vitamin B2 and 1.2 times more Vitamin B9 than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 3 times more Vitamin B6 and 2 times more Vitamin E than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Toasted Rice Bran Bread have similar amounts of Vitamin B5 per 300 kcal.
• Both Toasted Protein Bread with Gluten as well as Toasted Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Toasted Protein Bread vs Toasted Rice Bran Bread:

• Toasted Protein Bread with Gluten has 1.8 times more Calcium, 1.6 times more Potassium and 1.5 times more Sodium than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 1.4 times more Magnesium and 1.9 times more Manganese than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Toasted Rice Bran Bread have similar amounts of Copper, Iron, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Protein Bread with Gluten has 1.3 times more Protein than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 2.1 times more Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 3.6 times more Sugars and 1.6 times more Fiber than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Toasted Rice Bran Bread have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Toasted Protein Bread with Gluten as well as Toasted Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.