Comparing Nutrients in 500 calories Toasted Protein Bread VS Seasoned Dry Bread Crumbs

Weight per 500 calories

• Toasted Protein Bread: 185g
• Seasoned Dry Bread Crumbs: 131g

Seasoned Grated Dry Bread Crumbs have 1.4 times more energy per unit of mass than Toasted Protein Bread with Gluten, which is high in comparison to other foods. Toasted Protein Bread having high energy density.

Which food has more nutrients per 500 calories - Toasted Protein Bread or Seasoned Dry Bread Crumbs ?

Macros Ratio

	Protein	Fat	Carbs
Toasted Protein Bread	20%	8%	72%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Toasted Protein Bread	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.44g	7.38% 7.15g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	7.52% 0.12g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.45% 1.3mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	3.68% 2.67g	10.3% 7.5g	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	3.57% 2.6g	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	% 2.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	17% 6.4g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Protein Bread	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.85mg	50.3% 8.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.97% 0.13mg	17% 0.22mg	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	46% 183μg	39% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.9% 3.52mg	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	4.44% 0.67mg	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Protein Bread	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	25% 252mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	35.4% 0.32mg	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	106% 8.44mg	80.3% 6.42mg	8mg per day for Men 19-50 years
Magnesium	24.7% 104mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	56% 1.3mg	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	50% 350mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	55% 822mg	183% 2742mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.22% 8.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Protein Bread vs Seasoned Dry Bread Crumbs :

• Toasted Protein Bread with Gluten has 1.3 times more Vitamin B2 than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12 and 24.9 times more Vitamin K than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Toasted Protein Bread with Gluten as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Toasted Protein Bread vs Seasoned Dry Bread Crumbs :

• Toasted Protein Bread with Gluten has 1.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Selenium than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 3.3 times more Sodium than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Seasoned Grated Dry Bread Crumbs have similar amounts of Calcium, Copper, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Protein Bread with Gluten has 1.3 times more Protein than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 1.6 times more Fat, 2.7 times more Saturated Fat, 2.3 times more Omega 3, 1.4 times more Omega 6 and 2.8 times more Sugars than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Seasoned Grated Dry Bread Crumbs have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Toasted Protein Bread with Gluten as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.