Comparing Nutrients in 5 ounces Toasted Rice Bran Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Toasted Rice Bran Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	13% 374kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	9.93% 7.2g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	24.6% 13.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	15% 0.19mg	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	19.5% 78μg	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% 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	6.7% 1mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	10.6% 106mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	138% 3.16mg	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	35.2% 247mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	80.4% 44.2μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	27.6% 414mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Toasted Rice Bran Bread has 7.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.1 times more Vitamin B2 and 33.7 times more Vitamin E than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Dry Roasted Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Toasted Rice Bran Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

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

• Toasted Rice Bran Bread has 15.6 times more Selenium and 97.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.6 times more Calcium, 6 times more Copper, 3.7 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 3.4 times more Potassium and 2.4 times more Zinc than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Dry Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Rice Bran Bread has 11.5 times more Omega 3 and 2.3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Energy, 10.5 times more Fat, 5.3 times more Saturated Fat, 7.2 times more Omega 6, 2.1 times more Fiber and 2.2 times more Protein than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Dry Roasted Almonds have similar amounts of Sugars per 5 oz.
• Both Toasted Rice Bran Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.