Comparing Nutrients in 500 calories Yeast VS Toasted Rice Bran Bread

Weight per 500 calories

• Yeast: 154g
• Toasted Rice Bran Bread: 189g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	9.76% 9.47g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	48.8% 63.4g	69% 89.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	109% 41.4g	26.4% 10g	38g per day for Men 19-50 years
Protein	111% 62.2g	33% 18.4g	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	1409% 17mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	473% 6.15mg	42.7% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	387% 62mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	415% 20.8mg	9.85% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	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	900% 3600μg	37.4% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.51% 0.46mg	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	8.96% 1.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.51% 0.62μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	4.6% 46mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	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	41.7% 3.34mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	19.8% 83mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	140% 980mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	43.2% 1469mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	5.23% 78.5mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	23.8% 2.6mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Baker Yeast as well as Toasted Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.