Comparing Nutrients in 100 grams Yeast VS Toasted Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Yeast	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	11.2% 325kcal	9.1% 264kcal	2900kcal per day for Men 19-50 years
Fat	7.85% 7.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41.2g	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	0% 0g	7% 5.1g	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	70.8% 27g	14% 5.3g	38g per day for Men 19-50 years
Protein	72.2% 40.4g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Yeast	Toasted 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	916% 11mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	251% 40.2mg	41.6% 6.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	16% 0.21mg	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	585% 2340μg	19.8% 79μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.9% 0.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	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	0% 0mg	4.73% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	3% 30mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	20.2% 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	27% 2.17mg	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	66% 1.52mg	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	91% 637mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	28% 955mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.9μg	56.7% 31μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	19.5% 292mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.97% 36g	3700g per day for Men 19-50 years

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

• Baker Yeast has 19.3 times more Vitamin B1, 13.7 times more Vitamin B2, 6 times more Vitamin B3, 51.9 times more Vitamin B5, 7.2 times more Vitamin B6, 29.6 times more Vitamin B9 and more Vitamin B12 than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains more Vitamin E than Baker Yeast.
• Both Baker Yeast as well as Toasted Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 g.

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

• Baker Yeast has 2.4 times more Copper, 3.7 times more Phosphorus, 4.5 times more Potassium and 5.8 times more Zinc than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 2.5 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 4.9 times more Manganese, 3.9 times more Selenium and 5.7 times more Sodium than Baker Yeast.

Comparison of macro-nutrients per 100 grams:

• Baker Yeast has 1.2 times more Energy, 1.5 times more Fat, 1.3 times more Saturated Fat, 5.1 times more Fiber and 4.2 times more Protein than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains more Omega 3, 105.7 times more Omega 6 and more Sugars than Baker Yeast.
• Both Baker Yeast and Toasted Rice Bran Bread have similar amounts of Carbohydrate per 100 g.
• Both Baker Yeast as well as Toasted Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.