Comparing Nutrients in 300 calories Rice Bran Bread VS Brazilnuts

Weight per 300 calories

• Rice Bran Bread: 124g
• Brazilnuts: 45.5g

Dried Brazilnuts have 2.7 times more energy per unit of mass than Rice Bran Bread, which is very high in comparison to other foods. Rice Bran Bread having above average energy density.

Discover which food has more nutrients per 300 calories - Rice Bran Bread or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Rice Bran Bread	14%	16%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Rice Bran Bread	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	8.18% 0.13g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	65.2% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	7.95% 5.77g	1.46% 1.06g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.06g	g per day for Men 19-50 years
Fiber	16% 6.05g	9% 3.4g	38g per day for Men 19-50 years
Protein	19.6% 11g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Rice Bran Bread	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	3.54% 0.046mg	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	26.5% 106μg	2.5% 10μg	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	0.35% 0.32mg	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	5.35% 0.8mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran Bread	Brazilnuts	Recommended Dietary Allowance
Calcium	8.5% 85mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	25.2% 0.23mg	88% 0.79mg	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	55.7% 4.46mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	23.5% 99mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	24.2% 0.56mg	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	31.4% 220mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	64.4% 35.4μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	22% 332mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	0.042% 1.56g	3700g per day for Men 19-50 years

Rice Bran Bread VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice Bran Bread or Brazilnuts?

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

• 300 calories of Rice Bran Bread have 2.9 times more Vitamin B1, 23.2 times more Vitamin B2, 62.6 times more Vitamin B3, 11.4 times more Vitamin B5, 7.2 times more Vitamin B6 and 10.6 times more Vitamin B9 than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 3.2 times more Vitamin E than Rice Bran Bread.
• 300 calories of Rice Bran Bread have insufficient amounts of Vitamin E
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Rice Bran Bread as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rice Bran Bread vs Brazilnuts:

• 300 calories of Rice Bran Bread have 4 times more Iron, 3.5 times more Manganese and 243.2 times more Sodium than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 3.5 times more Copper, 1.7 times more Magnesium, 1.5 times more Phosphorus and 24.6 times more Selenium than Rice Bran Bread.
• Both Rice Bran Bread and Brazilnuts contain similar levels of Calcium, Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rice Bran Bread have 8 times more Omega 3, 10 times more Carbohydrate, 5.4 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 5.4 times more Fat, 8.4 times more Saturated Fat and 5.4 times more Omega 6 than Rice Bran Bread.
• Both Rice Bran Bread and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate