Comparing Nutrients in 100 grams Toasted Rice Bran Bread VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Toasted Rice Bran Bread	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	9.1% 264kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	38% 6.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.3g	49% 64g	130g per day for Men 19-50 years
Sugars	7% 5.1g	52% 37.6g	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	14% 5.3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	7.32% 4.1g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.2% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	13.2% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.66mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	4.32% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	2.7% 0.035mg	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	19.8% 79μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.73% 0.71mg	15% 2.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	7.5% 75mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	13.6% 0.12mg	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	49% 3.92mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	19.7% 0.45mg	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	25% 174mg	9.14% 64mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	56.7% 31μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	19.5% 292mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Rice Bran Bread vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Toasted Rice Bran Bread has 5.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.2 times more Vitamin B5, 5.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains more Vitamin A, 3.2 times more Vitamin E and 22 times more Vitamin K than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Toasted Rice Bran Bread vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Toasted Rice Bran Bread has 3.8 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 4.2 times more Magnesium, 3.4 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Potassium, 5.3 times more Selenium and 3 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 1.9 times more Sodium than Toasted Rice Bran Bread.

Comparison of macro-nutrients per 100 grams:

• Toasted Rice Bran Bread has 3.5 times more Fiber and 2.4 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 1.8 times more Energy, 4.9 times more Fat, 6.6 times more Saturated Fat, 2.6 times more Omega 3, 3.6 times more Omega 6, 1.4 times more Carbohydrate and 7.4 times more Sugars than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.