Comparing Nutrients in 300 calories Toasted Rice Bran Bread VS Seasoned Dry Bread Crumbs

Weight per 300 calories

• Toasted Rice Bran Bread: 114g
• Seasoned Dry Bread Crumbs: 78.3g

Seasoned Grated Dry Bread Crumbs have 1.5 times more energy per unit of mass than Toasted Rice Bran Bread, which is high in comparison to other foods. Toasted Rice Bran Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Toasted Rice Bran Bread	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.86% 5.7g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	8.17% 0.13g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.78mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.8g	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	7.96% 5.77g	6.2% 4.5g	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	2.14% 1.55g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16% 6.02g	10% 3.84g	38g per day for Men 19-50 years
Protein	19.7% 11g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.87% 7.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.8% 0.65mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.3% 7.57mg	30% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	10.3% 0.13mg	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	22.4% 89.8μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.4% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.35% 2.1mg	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	5.38% 0.81mg	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	8.52% 85.2mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	21.2% 0.19mg	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% 4.45mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.4mg	8.58% 36mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	33.5% 0.77mg	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	28.2% 198mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	64.5% 35.5μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	22% 332mg	110% 1645mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	1.1% 40.8g	0.13% 4.97g	3700g per day for Men 19-50 years

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

• Toasted Rice Bran Bread has 1.6 times more Vitamin B3, 1.8 times more Vitamin B6 and 4 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 1.7 times more Vitamin B5, more Vitamin B12 and 28.8 times more Vitamin K than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Toasted Rice Bran Bread as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

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

• Toasted Rice Bran Bread has 2.4 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium and 1.4 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 1.7 times more Calcium and 5 times more Sodium than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Seasoned Grated Dry Bread Crumbs have similar amounts of Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Rice Bran Bread has 1.3 times more Fat, 1.3 times more Omega 6, 1.3 times more Sugars and 1.6 times more Fiber than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 1.3 times more Omega 3 than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Seasoned Grated Dry Bread Crumbs have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 300 kcal.
• Both Toasted Rice Bran Bread as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.