Comparing Nutrients in 300 calories Yeast VS Toasted Rice Bran Bread

Weight per 300 calories

• Yeast: 92g
• Toasted Rice Bran Bread: 114g

Yeast has 1.2 times more energy per 100g than Toasted Rice Bran Bread. It has high energy density when compared to other foods. Toasted Rice Bran Bread having high energy density.

Which food has more nutrients per 300 calories - Yeast or Toasted Rice Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Yeast	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.24% 7.02g	5.86% 5.7g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.17% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	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	29.3% 38g	41.3% 53.8g	130g per day for Men 19-50 years
Sugars	0% 0g	7.96% 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	65.3% 25g	16% 6.02g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Yeast	Toasted 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	845% 10mg	53.8% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	232% 37mg	47.3% 7.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	249% 12.5mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	18% 0.24mg	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	540% 2160μg	22.4% 89.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	0% 0mg	5.38% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.31% 0.37μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	2.77% 27.7mg	8.52% 85.2mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	23% 0.21mg	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	25% 2mg	55.7% 4.45mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.6% 86.4mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	75% 1.73mg	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	84% 588mg	28.2% 198mg	700mg per day for Men 19-50 years
Potassium	26% 882mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	66.6% 7.33mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	1.1% 40.8g	3700g per day for Men 19-50 years

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

• Baker Yeast has 15.7 times more Vitamin B1, 11.1 times more Vitamin B2, 4.9 times more Vitamin B3, 42.2 times more Vitamin B5, 5.9 times more Vitamin B6 and 24.1 times more Vitamin B9 than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains more Vitamin E than Baker Yeast.
• Both Baker Yeast as well as Toasted Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Baker Yeast has 1.9 times more Copper, 3 times more Phosphorus, 3.7 times more Potassium and 4.7 times more Zinc than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 3.1 times more Calcium, 2.2 times more Iron, 1.7 times more Magnesium, 6 times more Manganese, 4.9 times more Selenium and 7 times more Sodium than Baker Yeast.

Comparison of macro-nutrients per 300 calories:

• Baker Yeast has 1.2 times more Fat, 4.1 times more Fiber and 3.4 times more Protein than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains more Omega 3, 130.1 times more Omega 6, 1.4 times more Carbohydrate and more Sugars than Baker Yeast.
• Both Baker Yeast and Toasted Rice Bran Bread have similar amounts of Energy per 300 kcal.
• Both Baker Yeast as well as Toasted Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.