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

Weight per 300 calories

• Toasted Rye Bread: 106g
• Rice Bran Bread: 124g

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

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Toasted Rye Bread	Rice Bran Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.92% 3.8g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	4.36% 0.07g	8.18% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.05% 0.86g	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	43% 56g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	7.95% 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	17.8% 6.76g	16% 6.05g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	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	33.6% 0.4mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	25.5% 0.33mg	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	27.2% 109μg	26.5% 106μg	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	0.23% 0.21mg	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	2.6% 0.39mg	5.35% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.37μg	1.03% 1.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Rice Bran Bread	Recommended Dietary Allowance
Calcium	8.45% 84.5mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	25.2% 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	41% 3.27mg	55.7% 4.46mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	23.5% 99mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	85% 1.96mg	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	21% 146mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	65.3% 36μg	64.4% 35.4μg	55μg per day for Men 19-50 years
Sodium	46.8% 701mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.89% 32.7g	1.37% 50.6g	3700g per day for Men 19-50 years

Toasted Rye Bread VS Rice Bran Bread Nutrients Per 300 Kcal

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

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

• 300 kcal of Rice Bran Bread contain 2 times more Vitamin B1, 2.1 times more Vitamin B3, 2.9 times more Vitamin B5 and 4.2 times more Vitamin B6 than Toasted Rye Bread.
• Both Toasted Rye Bread and Rice Bran Bread provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• Both Toasted Rye Bread as well as Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Toasted Rye Bread have 2.1 times more Sodium than Rice Bran Bread.
• While 300 kcal of Rice Bran Bread contain 1.4 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus and 1.4 times more Potassium than Toasted Rye Bread.
• Both Toasted Rye Bread and Rice Bran Bread contain similar levels of Calcium, Copper, Selenium and Zinc per 300 calories.
• 300 calories of Toasted Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Rice Bran Bread contain 1.9 times more Omega 3, 2.4 times more Omega 6 and 1.3 times more Sugars than Toasted Rye Bread.
• Both Toasted Rye Bread and Rice Bran Bread offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Toasted Rye Bread provide inadequate amounts of Omega 3 and Omega 6