Comparing Nutrients in 5 ounces Rice Bran Bread VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Rice Bran Bread	14%	16%	70%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Rice Bran Bread	Dried Beechnuts	Recommended Dietary Allowance
Energy	12% 344kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	9.4% 0.15g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	9.13% 6.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Rice Bran Bread	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.65mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.14% 0.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran Bread	Dried Beechnuts	Recommended Dietary Allowance
Calcium	9.8% 98mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	82.6% 1.9mg	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	36% 252mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	74% 40.7μg	NA	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran Bread VS Dried Beechnuts per 5 oz

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

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

• 5 ounces of Rice Bran Bread have 2.1 times more Vitamin B1 and 7.8 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Rice Bran Bread.
• Both Rice Bran Bread and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Rice Bran Bread have insufficient amounts of Vitamin C
• Both Rice Bran Bread as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Rice Bran Bread vs Dried Beechnuts:

• 5 ounces of Rice Bran Bread have 69 times more Calcium, 1.5 times more Iron, more Magnesium, more Phosphorus, 7.1 times more Sodium and 3.6 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.6 times more Copper and 4.7 times more Potassium than Rice Bran Bread.
• Both Rice Bran Bread and Dried Beechnuts contain similar levels of Manganese per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice Bran Bread have 1.3 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.4 times more Energy, 10.9 times more Fat, 8.1 times more Saturated Fat, 16 times more Omega 3 and 11.1 times more Omega 6 than Rice Bran Bread.