Comparing Nutrients in 5 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	13.5% 391kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.95% 1.52g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.5g	5.45% 7.1g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	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	20% 7.65g	0% 0g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	1.27% 0.71g	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	45% 0.54mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	30.5% 122μg	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	5.95% 0.89mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Rice Sake	Recommended Dietary Allowance
Calcium	9.5% 95mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	1.4% 0.013mg	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	49.3% 3.94mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	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	34.6% 242mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	1.04% 35.4mg	3400mg per day for Men 19-50 years
Selenium	71.6% 39.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	46.5% 697mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel VS Rice Sake per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, pumpernickel versus 5 oz of Rice Sake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rolls, pumpernickel vs Rice Sake:

• 5 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.
• 5 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 five ounces.

Comparing minerals per 5 ounces for Rolls, pumpernickel vs Rice Sake:

• 5 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 5 oz of Rice Sake contain 2.5 times more Water than Rolls, pumpernickel.
• 5 ounces of Rice Sake lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 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.
• 5 ounces of Rice Sake provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein