Comparing Nutrients in 100 grams 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	9.8% 284kcal	8.38% 243kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	6.63% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	9.73% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	33.5% 43.5g	130g per day for Men 19-50 years
Sugars	5.83% 4.23g	6.44% 4.67g	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% 6.4g	13% 4.9g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	16% 8.9g	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	32% 0.38mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	20.6% 0.27mg	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	25.8% 103μg	21.5% 86μg	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	0.22% 0.2mg	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	2.47% 0.37mg	4.33% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Rice Bran Bread	Recommended Dietary Allowance
Calcium	8% 80mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	20.4% 0.18mg	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	38.8% 3.1mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.91mg	69% 1.6mg	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	19.7% 138mg	25.4% 178mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	52% 28.7μg	55μg per day for Men 19-50 years
Sodium	44.3% 664mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rye Bread VS Rice Bran Bread per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Rye Bread versus 100 g of Rice Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Rye Bread vs Rice Bran Bread:

• 100 g 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 100 grams.
• 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 100 grams.

Comparing minerals per 100 grams for Toasted Rye Bread vs Rice Bran Bread:

• 100 grams of Toasted Rye Bread have 2.5 times more Sodium than Rice Bran Bread.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Rye Bread have 1.2 times more Carbohydrate and 1.3 times more Fiber than Rice Bran Bread.
• While 100 g 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 100 grams.