Comparing Nutrients in 14 ounces Pumpernickel Bread VS Toasted Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Toasted Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Pumpernickel Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	34.2% 992kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	14.6% 4.66g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	174% 226g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	34% 24.5g	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	68% 25.8g	49% 18.7g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	20.8% 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	92% 369μg	97% 389μg	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% 0mg	1.76% 1.6mg	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	11% 1.67mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	27% 270mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	95% 0.85mg	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	142% 11.4mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	94% 2.16mg	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	101% 706mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	28.7% 976mg	3400mg per day for Men 19-50 years
Selenium	177% 97μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	158% 2365mg	100% 1496mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	4.07% 150g	3% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pumpernickel Bread vs Toasted Enriched Raisin Bread:

• Pumpernickel Bread has 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin E than Toasted Enriched Raisin Bread.
• While Toasted Enriched Raisin Bread contains 1.3 times more Vitamin B2 and 2.4 times more Vitamin K than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Enriched Raisin Bread have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Pumpernickel Bread as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pumpernickel Bread vs Toasted Enriched Raisin Bread:

• Pumpernickel Bread has 1.3 times more Copper, 1.9 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Toasted Enriched Raisin Bread.
• Both Pumpernickel Bread and Toasted Enriched Raisin Bread have similar amounts of Calcium, Iron, Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pumpernickel Bread has 2.2 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Fiber than Toasted Enriched Raisin Bread.
• While Toasted Enriched Raisin Bread contains 1.5 times more Fat, 2.7 times more Saturated Fat and 11.7 times more Sugars than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Enriched Raisin Bread have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Pumpernickel Bread as well as Toasted Enriched Raisin Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.