Comparing Nutrients in 5 ounces Toasted Rice Bran Bread VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Toasted Rice Bran Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	13% 374kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	9.93% 7.2g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	10% 3.83g	38g per day for Men 19-50 years
Protein	24.6% 13.7g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	18.6% 0.24mg	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	28% 112μg	29.4% 118μg	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	32% 28.6mg	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	6.7% 1mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	10.6% 106mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	6.6% 0.06mg	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	69.5% 5.56mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	24.3% 0.56mg	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	35.2% 247mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	80.4% 44.2μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	27.6% 414mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	1.38% 51g	3.55% 131g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Toasted Rice Bran Bread have 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.2 times more Vitamin B6 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, more Vitamin C, 2.3 times more Vitamin E and 203.6 times more Vitamin K than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Toasted Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Rice Bran Bread as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Toasted Rice Bran Bread have 4.3 times more Copper, 1.8 times more Iron, 3.5 times more Magnesium, 3.9 times more Manganese, 2.4 times more Phosphorus, 31.2 times more Selenium, 8.8 times more Sodium and 1.8 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.4 times more Calcium and 2.6 times more Water than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Broccoli Raab contain similar levels of Potassium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Rice Bran Bread have 12 times more Energy, 10.2 times more Fat, 9.3 times more Saturated Fat, 62 times more Omega 6, 16.6 times more Carbohydrate, 13.4 times more Sugars, 2 times more Fiber and 3.1 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.6 times more Omega 3 than Toasted Rice Bran Bread.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6