Comparing Nutrients in 500 calories Rice Sake VS Rolls, pumpernickel

Weight per 500 calories

• Rice Sake: 373g
• Rolls, pumpernickel: 181g

Rolls, pumpernickel have 2.1 times more energy per unit of mass than Rice Sake, which is high in comparison to other foods. Rice Sake having average energy density.

Discover which food has more nutrients per 500 calories - Rice Sake or Rolls, pumpernickel?

Macros Ratio

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

Macro Nutrients

	Rice Sake	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	5.23% 5.07g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	72.3% 94g	130g per day for Men 19-50 years
Sugars	0% 0g	1% 0.72g	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	0% 0g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Rice Sake	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	33.6% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	14% 0.18mg	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	0% 0μg	39% 156μg	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	0% 0mg	7.6% 1.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.26% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Sake	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	1.87% 18.7mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	3.73% 0.034mg	57.8% 0.52mg	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	4.66% 0.37mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	5.33% 22.4mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	NA	150% 3.46mg	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	3.2% 22.4mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.22μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.5% 7.46mg	59.4% 891mg	1500mg per day for Men 19-50 years
Zinc	0.68% 0.075mg	24.4% 2.7mg	11mg per day for Men 19-50 years
Water	7.9% 293g	1.57% 58g	3700g per day for Men 19-50 years

Rice Sake VS Rolls, Pumpernickel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rice Sake or Rolls, pumpernickel?

Lets compare vitamin content per 500 calories of Rice Sake vs Rolls, pumpernickel:

• 500 kcal of Rolls, pumpernickel contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Rice Sake.
• 500 calories of Rice Sake have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Rice Sake as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Rice Sake vs Rolls, pumpernickel:

• 500 kcal of Rolls, pumpernickel contain 6.5 times more Calcium, 15.5 times more Copper, 13.5 times more Iron, 4.4 times more Magnesium, 13.8 times more Phosphorus, 4 times more Potassium, 9.6 times more Selenium, 119.4 times more Sodium and 35.9 times more Zinc than Rice Sake.
• 500 calories of Rice Sake lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Rolls, pumpernickel contain more Omega 3, more Omega 6, 5 times more Carbohydrate, more Fiber and 10.5 times more Protein than Rice Sake.
• Both Rice Sake and Rolls, pumpernickel offer comparable quantities of Energy per 500 calories.
• 500 calories of Rice Sake provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein