Comparing Nutrients in 300 calories Toasted Rice Bran Bread VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Weight per 300 calories

• Toasted Rice Bran Bread: 114g
• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled: 62g

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.8 times more energy per unit of mass than Toasted Rice Bran Bread, which is very 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 Pie crust, cookie-type, prepared from recipe, graham cracker, chilled?

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Toasted Rice Bran Bread	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.86% 5.7g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	9.86% 3.16g	32g per day for Men 19-50 years
Omega 3	8.17% 0.13g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.8g	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	7.96% 5.77g	32% 23.3g	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	16% 6.02g	2.45% 0.93g	38g per day for Men 19-50 years
Protein	19.7% 11g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.8% 0.65mg	5.27% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.3% 7.57mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	2.68% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	1.67% 0.022mg	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	5.27% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.52% 0.012μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.38% 0.81mg	9.42% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	8.52% 85.2mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.4% 0.076mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.4mg	2.66% 11mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	12.2% 0.28mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	1.57% 53.3mg	3400mg per day for Men 19-50 years
Selenium	64.5% 35.5μg	6.65% 3.66μg	55μg per day for Men 19-50 years
Sodium	22% 332mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	2.6% 0.29mg	11mg per day for Men 19-50 years
Water	1.1% 40.8g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toasted Rice Bran Bread vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Toasted Rice Bran Bread has 10.2 times more Vitamin B1, 3.1 times more Vitamin B2, 5.8 times more Vitamin B3, 2.2 times more Vitamin B5, 10.9 times more Vitamin B6 and 4.3 times more Vitamin B9 than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains more Vitamin A, 1.8 times more Vitamin E and 12 times more Vitamin K than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Toasted Rice Bran Bread vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Toasted Rice Bran Bread has 6.9 times more Calcium, 2.7 times more Copper, 3.4 times more Iron, 7.7 times more Magnesium, 6.2 times more Manganese, 5 times more Phosphorus, 4.5 times more Potassium, 9.7 times more Selenium and 5.5 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Toasted Rice Bran Bread and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Rice Bran Bread has 1.4 times more Carbohydrate, 6.5 times more Fiber and 4.3 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 2.7 times more Fat, 3.6 times more Saturated Fat, 1.4 times more Omega 3, 2 times more Omega 6 and 4 times more Sugars than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Energy per 300 kcal.
• Both Toasted Rice Bran Bread as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.