Comparing Nutrients in 500 calories Pumpernickel Bread VS Enriched Raisin Bread

Weight per 500 calories

• Pumpernickel Bread: 200g
• Enriched Raisin Bread: 183g

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

Which food has more nutrients per 500 calories - Pumpernickel Bread or Enriched Raisin Bread?

Macros Ratio

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

Macro Nutrients

	Pumpernickel Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	8.28% 8.03g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	73.4% 95g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	14.3% 10.4g	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	34.2% 13g	20.6% 7.85g	38g per day for Men 19-50 years
Protein	31% 17.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	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	54.5% 0.65mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.2mg	39.5% 6.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	9.7% 0.13mg	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	46.5% 186μg	48.4% 193μg	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	0.2% 0.18mg	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	5.6% 0.84mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	13.6% 136mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	63.8% 0.57mg	40% 0.36mg	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	71.8% 5.74mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	11.3% 47.4mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	39.7% 0.91mg	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	51% 356mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	12.2% 416mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	79.5% 1192mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.05% 75.8g	1.66% 61.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pumpernickel Bread vs Enriched Raisin Bread:

• Pumpernickel Bread has 2 times more Vitamin B6 and 1.6 times more Vitamin E than Enriched Raisin Bread.
• Both Pumpernickel Bread and Enriched Raisin Bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Pumpernickel Bread as well as Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Pumpernickel Bread vs Enriched Raisin Bread:

• Pumpernickel Bread has 1.6 times more Copper, 2.3 times more Magnesium, 2.9 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 Enriched Raisin Bread.
• Both Pumpernickel Bread and Enriched Raisin Bread have similar amounts of Calcium, Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pumpernickel Bread has 2.7 times more Omega 3, 2 times more Omega 6, 1.7 times more Fiber and 1.2 times more Protein than Enriched Raisin Bread.
• While 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 Enriched Raisin Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Pumpernickel Bread as well as Enriched Raisin Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.