Comparing Nutrients in 5 ounces Toasted Rye Bread VS Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Toasted Rye Bread	Rice Bran Bread	Recommended Dietary Allowance
Energy	14% 403kcal	12% 344kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	9.4% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.77% 1.15g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	47.4% 61.7g	130g per day for Men 19-50 years
Sugars	8.27% 6g	9.13% 6.6g	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	24% 9.07g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Rice Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	60.3% 9.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	29.2% 0.38mg	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	36.5% 146μg	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	0.31% 0.28mg	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	3.5% 0.52mg	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Rice Bran Bread	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	29% 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	55% 4.4mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	98% 2.25mg	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	28% 196mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	74% 40.7μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.57% 58g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Rice Bran Bread contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.8 times more Vitamin E than Toasted Rye Bread.
• Both Toasted Rye Bread and Rice Bran Bread provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• Both Toasted Rye Bread as well as Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Toasted Rye Bread have 2.5 times more Sodium than Rice Bran Bread.
• While 5 oz of Rice Bran Bread contain 1.9 times more Magnesium, 1.8 times more Manganese and 1.3 times more Phosphorus than Toasted Rye Bread.
• Both Toasted Rye Bread and Rice Bran Bread contain similar levels of Calcium, Copper, Iron, Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Rye Bread have 1.2 times more Carbohydrate and 1.3 times more Fiber than Rice Bran Bread.
• While 5 oz of Rice Bran Bread contain 1.3 times more Fat, 1.6 times more Omega 3 and 2 times more Omega 6 than Toasted Rye Bread.
• Both Toasted Rye Bread and Rice Bran Bread offer comparable quantities of Energy, Saturated Fat, Sugars and Protein per five ounces.