Comparing Nutrients in 300 calories White Reduced-calorie BreadVS Rice Bran Bread

Weight per 300 calories

White Reduced-calorie Bread

145g

Rice Bran Bread

124g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - White Reduced-calorie Bread or Rice Bran Bread?

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread

15%

10%

75%

Rice Bran Bread

14%

16%

70%

300 kcal ▼

Macro Nutrients

White Reduced-calorie Breadvs Rice Bran Bread

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.74%3.62g

Fat

5.85%5.68g

3.62 gvs5.68 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.5%0.8g

Saturated Fat

2.74%0.88g

0.8 gvs0.88 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.54%0.041g

Omega 3

8.18%0.13g

0.041 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.53%0.77g

Omega 6

12%2.04g

0.77 gvs2.04 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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49.4%64.2g

Carbohydrate

41.3%53.7g

64.2 gvs53.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.5%6.9g

Sugars

7.95%5.77g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.9 gvs5.77 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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37%14g

Fiber

16%6.05g

14 gvs6.05 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.5%12.6g

Protein

19.6%11g

12.6 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

White Reduced-calorie Breadvs Rice Bran Bread

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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49.5%0.59mg

Vitamin B1

67%0.81mg

Thiamine

0.59 mgvs0.81 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.2%0.42mg

Vitamin B2

28.5%0.37mg

Riboflavin

0.42 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%5.28mg

Vitamin B3

52.5%8.4mg

Niacin, nicotinic acid, niacinamide

5.28 mgvs8.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.4%0.67mg

Vitamin B5

19%0.96mg

Pantothenic acid

0.67 mgvs0.96 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.7%0.061mg

Vitamin B6

25.5%0.33mg

Pyridoxine

0.061 mgvs0.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.4%138μg

Vitamin B9

26.5%106μg

Folates and Folic Acid

138 μgvs106 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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17%0.41μg

Vitamin B12

0%0μg

Cobalamin

0.41 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.81%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.84%0.28mg

Vitamin E

5.35%0.8mg

Tocopherols and Tocotrienols

0.28 mgvs0.8 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.72%0.87μg

Vitamin K

1.03%1.23μg

Phytomenadione or phylloquinone

0.87 μgvs1.23 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Reduced-calorie Breadvs Rice Bran Bread

13.6%136mg

Calcium

8.5%85mg

136 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg

Copper

25.2%0.23mg

0.48 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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57.8%4.62mg

Iron

55.7%4.46mg

4.62 mgvs4.46 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.94%33.3mg

Magnesium

23.5%99mg

33.3 mgvs99 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24.6%0.57mg

Manganese

85%1.96mg

0.57 mgvs1.96 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25%175mg

Phosphorus

31.4%220mg

175 mgvs220 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.24%110mg

Potassium

7.8%265mg

110 mgvs265 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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57%31.4μg

Selenium

64.4%35.4μg

31.4 μgvs35.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46.3%694mg

Sodium

22%332mg

694 mgvs332 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.7%1.94mg

Zinc

14.7%1.6mg

1.94 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.7%62g

Water

1.37%50.6g

62 gvs50.6 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of White Reduced-calorie Bread vs Rice Bran Bread:

White Reduced-calorie Bread has 1.3 times more Vitamin B9 and more Vitamin B12 than Rice Bran Bread.
While Rice Bran Bread contains 1.4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 5.4 times more Vitamin B6 and 2.9 times more Vitamin E than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Rice Bran Bread have similar amounts of Vitamin B2 per 300 kcal.
Both White Reduced-calorie Bread as well as Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for White Reduced-calorie Bread vs Rice Bran Bread:

White Reduced-calorie Bread has 1.6 times more Calcium, 2.1 times more Copper, 2.1 times more Sodium and 1.2 times more Zinc than Rice Bran Bread.
While Rice Bran Bread contains 3 times more Magnesium, 3.5 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Potassium than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Rice Bran Bread have similar amounts of Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

White Reduced-calorie Bread has 2.3 times more Fiber than Rice Bran Bread.
While Rice Bran Bread contains 1.6 times more Fat, 3.2 times more Omega 3 and 2.7 times more Omega 6 than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Rice Bran Bread have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
Both White Reduced-calorie Bread as well as Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

White Reduced-calorie BreadVS Rye BreadRice Bran BreadVS Rye Bread

Compare Foods

Comparing Nutrients in 300 calories White Reduced-calorie BreadVS Rice Bran Bread

Weight per 300 calories

Which food has more nutrients per 300 calories - White Reduced-calorie Bread or Rice Bran Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: