Comparing Nutrients in 300 calories Bread VS Rice Bran Bread

Weight per 300 calories

• Bread: 110g
• 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 - Bread or Rice Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Bread	Rice Bran Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	8.18% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.33% 1.6g	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	40% 52g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	8.65% 6.27g	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	3.5% 2.55g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.38g	16% 6.05g	38g per day for Men 19-50 years
Protein	21% 11.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	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	37.5% 0.45mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.35% 0.12mg	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	23.3% 93μg	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	0.24% 0.22mg	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	1.4% 0.21mg	5.35% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	1.03% 1.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Rice Bran Bread	Recommended Dietary Allowance
Calcium	13.7% 137mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	49.3% 3.94mg	55.7% 4.46mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	23.5% 99mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	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	20% 141mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	4.54% 154mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	57.3% 31.5μg	64.4% 35.4μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	1.37% 50.6g	3700g per day for Men 19-50 years

Bread VS Rice Bran Bread Nutrients Per 300 Kcal

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

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

• 300 kcal of Rice Bran Bread contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.7 times more Vitamin B6 than Wheat Bread.
• Both Bread and Rice Bran Bread provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• Both Wheat 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 Bread vs Rice Bran Bread:

• 300 calories of Bread have 1.6 times more Calcium and 1.6 times more Sodium than Rice Bran Bread.
• While 300 kcal of Rice Bran Bread contain 1.4 times more Copper, 2.2 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Wheat Bread.
• Both Bread and Rice Bran Bread contain similar levels of Iron and Selenium per 300 calories.
• 300 calories of Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bread have 1.3 times more Omega 3 than Rice Bran Bread.
• While 300 kcal of Rice Bran Bread contain 1.3 times more Omega 6 and 1.4 times more Fiber than Wheat Bread.
• Both Bread and Rice Bran Bread offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.