Comparing Nutrients in 5 ounces Toasted Bread VS Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Toasted Bread	Rice Bran Bread	Recommended Dietary Allowance
Energy	15.3% 444kcal	12% 344kcal	2900kcal per day for Men 19-50 years
Fat	6.24% 6.05g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	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	13% 2.2g	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	61% 79g	47.4% 61.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	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	17.5% 6.66g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	33% 18.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	52% 0.62mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.86mg	60.3% 9.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	30.5% 122μg	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	2.27% 0.34mg	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Rice Bran Bread	Recommended Dietary Allowance
Calcium	23.4% 234mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	72.5% 5.8mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	38% 266mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	86% 47.3μg	74% 40.7μg	55μg per day for Men 19-50 years
Sodium	56.8% 852mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.93% 34.3g	1.57% 58g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Toasted Bread have 1.3 times more Vitamin B2 and 5.7 times more Vitamin K than Rice Bran Bread.
• While 5 oz of Rice Bran Bread contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.7 times more Vitamin E than Toasted Wheat Bread.
• Both Toasted Bread and Rice Bran Bread provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Toasted Bread have insufficient amounts of Vitamin E
• 5 ounces of Rice Bran Bread have insufficient amounts of Vitamin K
• Both Toasted 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 Toasted Bread vs Rice Bran Bread:

• 5 ounces of Toasted Bread have 2.4 times more Calcium and 2.2 times more Sodium than Rice Bran Bread.
• While 5 oz of Rice Bran Bread contain 1.4 times more Magnesium than Toasted Wheat Bread.
• Both Toasted Bread and Rice Bran Bread contain similar levels of Copper, Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Bread have 1.3 times more Energy, 1.4 times more Saturated Fat, 1.5 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Sugars and 1.5 times more Protein than Rice Bran Bread.
• Both Toasted Bread and Rice Bran Bread offer comparable quantities of Fat, Omega 6 and Fiber per five ounces.