Comparing Nutrients in 5 ounces Seasoned Dry Bread Crumbs VS Toasted Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	18.7% 543kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.77g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.95g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	51.6% 67g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	9.93% 7.2g	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	3.87% 2.8g	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	% 2.44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	35.8% 20g	24.6% 13.7g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Toasted Rice Bran Bread	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.36mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.73mg	59% 9.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	7.37% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	22.7% 0.29mg	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	42% 169μg	28% 112μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	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	2.46% 0.37mg	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.3% 65.2μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	25.8% 258mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	28.7% 0.26mg	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	87% 6.97mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	94% 2.16mg	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	36% 251mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	63.7% 35μg	80.4% 44.2μg	55μg per day for Men 19-50 years
Sodium	198% 2977mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	0.24% 9g	1.38% 51g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Seasoned Dry Bread Crumbs vs Toasted Rice Bran Bread:

• Seasoned Grated Dry Bread Crumbs have more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin C and 41.8 times more Vitamin K than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 2.7 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Grated Dry Bread Crumbs and Toasted Rice Bran Bread have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Seasoned Grated Dry Bread Crumbs as well as Toasted Rice Bran Bread have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Seasoned Dry Bread Crumbs vs Toasted Rice Bran Bread:

• Seasoned Grated Dry Bread Crumbs have 2.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron and 7.2 times more Sodium than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 1.7 times more Magnesium, 1.5 times more Manganese and 1.3 times more Selenium than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Grated Dry Bread Crumbs and Toasted Rice Bran Bread have similar amounts of Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Seasoned Grated Dry Bread Crumbs have 1.5 times more Energy, 1.8 times more Saturated Fat, 1.9 times more Omega 3, 1.4 times more Carbohydrate and 1.5 times more Protein than Toasted Rice Bran Bread.
• Both Seasoned Grated Dry Bread Crumbs and Toasted Rice Bran Bread have similar amounts of Fat, Omega 6, Sugars and Fiber per 5 oz.
• Both Seasoned Grated Dry Bread Crumbs as well as Toasted Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.