Comparing Nutrients in 7 ounces 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	17% 496kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	87% 113g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	17% 12.3g	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% 13g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	31% 17.3g	30.5% 17g	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	54% 0.65mg	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	10.4% 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% 185μg	48.6% 194μg	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	0.88% 0.79mg	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	5.56% 0.83mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	13.5% 135mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	47.4% 0.43mg	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% 5.7mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	47% 1.1mg	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	50.5% 353mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.03% 75.2g	1.5% 55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces 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 7 oz.
• Both Pumpernickel Bread as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

• 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 7 oz.
• Both Pumpernickel Bread as well as Toasted Enriched Raisin Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.