Comparing Nutrients in 5 ounces Bread VS Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Bread	Rice Bran Bread	Recommended Dietary Allowance
Energy	13.4% 388kcal	12% 344kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.42g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	9.4% 0.15g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	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	52% 67.4g	47.4% 61.7g	130g per day for Men 19-50 years
Sugars	11.2% 8.12g	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	4.56% 3.3g	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	% 2.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	27% 15g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	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	48.5% 0.58mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	60.3% 9.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	30% 120μg	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	1.8% 0.27mg	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Rice Bran Bread	Recommended Dietary Allowance
Calcium	17.7% 177mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	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	63.8% 5.1mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	63.2% 1.45mg	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	26% 183mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	74% 40.7μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS Rice Bran Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Bread vs Rice Bran Bread:

• 5 ounces of Bread have 4.9 times more Vitamin K than Rice Bran Bread.
• While 5 oz of Rice Bran Bread contain 1.6 times more Vitamin B1, 2.4 times more Vitamin B6 and 3.4 times more Vitamin E than Wheat Bread.
• Both Bread and Rice Bran Bread provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Bread have insufficient amounts of Vitamin E
• 5 ounces of Rice Bran Bread have insufficient amounts of Vitamin K
• Both Wheat Bread as well as Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Bread have 1.8 times more Calcium and 1.8 times more Sodium than Rice Bran Bread.
• While 5 oz of Rice Bran Bread contain 2 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Wheat Bread.
• Both Bread and Rice Bran Bread contain similar levels of Copper, Iron and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread have 1.5 times more Omega 3 and 1.2 times more Sugars than Rice Bran Bread.
• Both Bread and Rice Bran Bread offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per five ounces.