Comparing Nutrients in 300 calories Pumpernickel Bread VS Toasted Enriched Raisin Bread

Weight per 300 calories

• Pumpernickel Bread: 120g
• Toasted Enriched Raisin Bread: 101g

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

Which food has more nutrients per 300 calories - Pumpernickel Bread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.72g	5% 4.85g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.52g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	2.6% 0.041g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	8.6% 6.24g	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	20.5% 7.8g	12.5% 4.75g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	15.5% 8.7g	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	32.7% 0.39mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	30.3% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	5.54% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	5.3% 0.069mg	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	28% 112μg	24.7% 99μg	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	0.45% 0.4mg	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	3.36% 0.5mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.8% 0.96μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	7.27% 72.7mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	24% 0.22mg	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	43% 3.44mg	39.8% 3.2mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	6.73% 28.3mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	24% 0.55mg	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	30.5% 214mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	7.34% 250mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	53.5% 29.4μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	47.7% 715mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	1.23% 45.5g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pumpernickel Bread vs Toasted Enriched Raisin Bread:

• Pumpernickel Bread has 1.3 times more Vitamin B1, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.6 times more Vitamin E than Toasted Enriched Raisin Bread.
• Both Pumpernickel Bread and Toasted Enriched Raisin Bread have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Pumpernickel Bread as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Pumpernickel Bread vs Toasted Enriched Raisin Bread:

• Pumpernickel Bread has 1.6 times more Copper, 2.3 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Selenium, 1.9 times more Sodium and 2.3 times more Zinc than Toasted Enriched Raisin Bread.
• Both Pumpernickel Bread and Toasted Enriched Raisin Bread have similar amounts of Calcium, Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pumpernickel Bread has 2.7 times more Omega 3, 2 times more Omega 6, 1.6 times more Fiber and 1.2 times more Protein than Toasted Enriched Raisin Bread.
• While Toasted Enriched Raisin Bread contains 1.3 times more Fat, 2.3 times more Saturated Fat and 9.8 times more Sugars than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Enriched Raisin Bread have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Pumpernickel Bread as well as Toasted Enriched Raisin Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.