Comparing Nutrients in 14 ounces Rolls, pumpernickel VS Rice Sake

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Rice Sake	9%	0%	91%

Macro Nutrients

	Rolls, pumpernickel	Rice Sake	Recommended Dietary Allowance
Energy	37.8% 1095kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	0% 0g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25% 4.26g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	15.3% 20g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	0% 0g	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	56.4% 21.4g	0% 0g	38g per day for Men 19-50 years
Protein	76.5% 43g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Rice Sake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	0% 0mg	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	85.3% 341μg	0% 0μg	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	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	16.7% 2.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Rice Sake	Recommended Dietary Allowance
Calcium	26.6% 266mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	3.97% 0.036mg	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	138% 11mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	329% 7.58mg	NA	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	97% 679mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	201% 110μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	130% 1953mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	3.43% 127g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel VS Rice Sake per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, pumpernickel versus 14 oz of Rice Sake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rolls, pumpernickel vs Rice Sake:

• 14 ounces of Rolls, pumpernickel have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Rice Sake.
• 14 ounces of Rice Sake have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Rolls, pumpernickel as well as Rice Sake have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Rolls, pumpernickel vs Rice Sake:

• 14 ounces of Rolls, pumpernickel have 13.4 times more Calcium, 31.9 times more Copper, 27.8 times more Iron, 9 times more Magnesium, 28.5 times more Phosphorus, 8.3 times more Potassium, 19.9 times more Selenium, 246 times more Sodium and 74 times more Zinc than Rice Sake.
• While 14 oz of Rice Sake contain 2.5 times more Water than Rolls, pumpernickel.
• 14 ounces of Rice Sake lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, pumpernickel have 2.1 times more Energy, more Fat, more Omega 3, more Omega 6, 10.4 times more Carbohydrate, more Fiber and 21.6 times more Protein than Rice Sake.
• 14 ounces of Rice Sake provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein