Comparing Nutrients in 500 calories White Reduced-calorie BreadVS Rice Bran Bread

Weight per 500 calories

White Reduced-calorie Bread

242g

Rice Bran Bread

206g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

White Reduced-calorie Breadvs Rice Bran Bread

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.23%6.04g

Fat

9.76%9.47g

6.04 gvs9.47 g

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

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4.14%1.33g

Saturated Fat

4.56%1.46g

1.33 gvs1.46 g

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

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4.23%0.068g

Omega 3

13.6%0.22g

0.068 gvs0.22 g

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

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7.54%1.3g

Omega 6

20%3.4g

1.3 gvs3.4 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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82.3%107g

Carbohydrate

69%89.5g

107 gvs89.5 g

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

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16%11.5g

Sugars

13.3%9.6g

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

11.5 gvs9.6 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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61.7%23.4g

Fiber

26.5%10g

23.4 gvs10 g

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

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37.5%21g

Protein

32.7%18.3g

21 gvs18.3 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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82.5%0.99mg

Vitamin B1

112%1.34mg

Thiamine

0.99 mgvs1.34 mg

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

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53.7%0.7mg

Vitamin B2

47.5%0.62mg

Riboflavin

0.7 mgvs0.62 mg

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

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55%8.8mg

Vitamin B3

87.6%14mg

Niacin, nicotinic acid, niacinamide

8.8 mgvs14 mg

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

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22.3%1.1mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.1 mgvs1.6 mg

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

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7.8%0.1mg

Vitamin B6

42.4%0.55mg

Pyridoxine

0.1 mgvs0.55 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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57.4%229μg

Vitamin B9

44.2%177μg

Folates and Folic Acid

229 μgvs177 μg

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

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28%0.68μg

Vitamin B12

0%0μg

Cobalamin

0.68 μgvs0 μg

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

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1.34%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 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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3.06%0.46mg

Vitamin E

8.9%1.34mg

Tocopherols and Tocotrienols

0.46 mgvs1.34 mg

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

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1.2%1.45μg

Vitamin K

1.7%2.06μg

Phytomenadione or phylloquinone

1.45 μgvs2.06 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

22.7%227mg

Calcium

14%142mg

227 mgvs142 mg

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

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88.6%0.8mg

Copper

42%0.38mg

0.8 mgvs0.38 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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96%7.7mg

Iron

93%7.43mg

7.7 mgvs7.43 mg

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

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13.2%55.6mg

Magnesium

39%165mg

55.6 mgvs165 mg

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

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41%0.94mg

Manganese

142%3.26mg

0.94 mgvs3.26 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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41.8%292mg

Phosphorus

52.3%366mg

292 mgvs366 mg

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

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5.4%184mg

Potassium

13%442mg

184 mgvs442 mg

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

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95%52.4μg

Selenium

107%59μg

52.4 μgvs59 μg

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

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77%1157mg

Sodium

37%553mg

1157 mgvs553 mg

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

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29.4%3.24mg

Zinc

24.5%2.7mg

3.24 mgvs2.7 mg

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

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2.8%104g

Water

2.3%84.4g

104 gvs84.4 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both White Reduced-calorie Bread as well as Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White Reduced-calorie BreadVS Rye BreadRice Bran BreadVS Rye Bread

Compare Foods

Comparing Nutrients in 500 calories White Reduced-calorie BreadVS Rice Bran Bread

Weight per 500 calories

Which food has more nutrients per 500 calories - White Reduced-calorie Bread or Rice Bran Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: