Comparing Nutrients in 500 calories Toasted Protein Bread VS Toasted Rice Bran Bread

Weight per 500 calories

• Toasted Protein Bread: 185g
• Toasted Rice Bran Bread: 189g

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

Which food has more nutrients per 500 calories - Toasted Protein Bread or Toasted Rice Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Protein Bread	20%	8%	72%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Toasted Protein Bread	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.44g	9.76% 9.47g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	7.52% 0.12g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	69% 89.6g	130g per day for Men 19-50 years
Sugars	3.68% 2.67g	13.3% 9.62g	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% 6.1g	26.4% 10g	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	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	49% 0.59mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	42.7% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.85mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	9.85% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.97% 0.13mg	30.3% 0.39mg	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	37.4% 150μg	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% 0mg	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	4.44% 0.67mg	8.96% 1.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Protein Bread	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	25% 252mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	38.3% 0.34mg	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	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	24.7% 104mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	125% 2.9mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	55% 822mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	23.8% 2.6mg	11mg per day for Men 19-50 years
Water	1.7% 63g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Protein Bread vs Toasted Rice Bran Bread:

• Toasted Protein Bread with Gluten has 1.3 times more Vitamin B2 and 1.2 times more Vitamin B9 than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 3 times more Vitamin B6 and 2 times more Vitamin E than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Toasted Rice Bran Bread have similar amounts of Vitamin B5 per 500 kcal.
• Both Toasted Protein Bread with Gluten as well as Toasted Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Toasted Protein Bread vs Toasted Rice Bran Bread:

• Toasted Protein Bread with Gluten has 1.8 times more Calcium, 1.6 times more Potassium and 1.5 times more Sodium than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 1.4 times more Magnesium and 1.9 times more Manganese than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Toasted Rice Bran Bread have similar amounts of Copper, Iron, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Protein Bread with Gluten has 1.3 times more Protein than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 2.1 times more Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 3.6 times more Sugars and 1.6 times more Fiber than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Toasted Rice Bran Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Toasted Protein Bread with Gluten as well as Toasted Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.