Comparing Nutrients in 1 kilogram 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	86.2% 2500kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	36.7% 11.8g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	41% 6.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	365% 475g	438% 569g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	85.2% 61.8g	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	171% 65g	124% 47g	38g per day for Men 19-50 years
Protein	155% 87g	154% 86g	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	273% 3.27mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	235% 3.05mg	300% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	212% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.04mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	52.3% 0.68mg	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	233% 930μg	245% 980μg	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	4.44% 4mg	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	28% 4.2mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	68% 680mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	239% 2.15mg	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	359% 28.7mg	394% 31.5mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	237% 5.45mg	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	254% 1780mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	395% 217μg	55μg per day for Men 19-50 years
Sodium	397% 5960mg	251% 3770mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	10.2% 379g	7.5% 278g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Pumpernickel Bread as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Pumpernickel Bread as well as Toasted Enriched Raisin Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.