Comparing Nutrients in 5 ounces Rice Bran Bread VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Rice Bran Bread	14%	16%	70%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Rice Bran Bread	Toasted Bread	Recommended Dietary Allowance
Energy	12% 344kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	6.24% 6.05g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	9.4% 0.15g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.7g	61% 79g	130g per day for Men 19-50 years
Sugars	9.13% 6.6g	12.6% 9.1g	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	18.3% 6.95g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Rice Bran Bread	Toasted Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.65mg	55.4% 8.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	16.7% 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	30.5% 122μg	30.5% 122μg	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	0.31% 0.28mg	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	6.14% 0.92mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran Bread	Toasted Bread	Recommended Dietary Allowance
Calcium	9.8% 98mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	31% 0.28mg	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	64% 5.1mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	85% 1.95mg	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% 252mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	74% 40.7μg	86% 47.3μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	56.8% 852mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.93% 34.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran Bread VS Toasted Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice Bran Bread versus 5 oz of Toasted Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Rice Bran Bread have 1.5 times more Vitamin B1, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.7 times more Vitamin E than Toasted Bread.
• While 5 oz of Toasted Wheat Bread contain 1.3 times more Vitamin B2 and 5.7 times more Vitamin K than Rice Bran Bread.
• Both Rice Bran Bread and Toasted Bread provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Rice Bran Bread have insufficient amounts of Vitamin K
• 5 ounces of Toasted Bread have insufficient amounts of Vitamin E
• Both Rice Bran Bread as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Rice Bran Bread have 1.4 times more Magnesium than Toasted Bread.
• While 5 oz of Toasted Wheat Bread contain 2.4 times more Calcium and 2.2 times more Sodium than Rice Bran Bread.
• Both Rice Bran Bread and Toasted Bread contain similar levels of Copper, Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Wheat Bread contain 1.3 times more Energy, 1.4 times more Saturated Fat, 1.5 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Sugars and 1.5 times more Protein than Rice Bran Bread.
• Both Rice Bran Bread and Toasted Bread offer comparable quantities of Fat, Omega 6 and Fiber per five ounces.