Comparing Nutrients in 14 ounces Pumpernickel Bread VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Pumpernickel Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	34.2% 992kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	25.7% 4.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	130% 169g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	20.3% 14.7g	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	8.87% 6.43g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68% 25.8g	116% 44g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	18.3% 0.24mg	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	92% 369μg	90% 361μg	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	0.44% 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	11% 1.67mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	27% 270mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	75.4% 0.68mg	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	142% 11.4mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	209% 4.8mg	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	101% 706mg	84.5% 591mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	177% 97μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	158% 2365mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	4.07% 150g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Wheat Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Pumpernickel Bread versus 14 oz of Wheat Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pumpernickel Bread vs Wheat Reduced-calorie Bread:

• 14 ounces of Pumpernickel Bread have 2.2 times more Vitamin B2, 2.1 times more Vitamin B6 and 1.8 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Pumpernickel Bread and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Pumpernickel Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Pumpernickel Bread vs Wheat Reduced-calorie Bread:

• 14 ounces of Pumpernickel Bread have 1.7 times more Copper, 1.3 times more Magnesium, 1.4 times more Potassium and 1.8 times more Sodium than Wheat Reduced-calorie Bread.
• While 14 oz of Wheat Reduced-calorie Bread contain 2.4 times more Calcium than Pumpernickel Bread.
• Both Pumpernickel Bread and Wheat Reduced-calorie Bread contain similar levels of Iron, Manganese, Phosphorus, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Wheat Reduced-calorie Bread contain 1.9 times more Saturated Fat, 7 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Pumpernickel Bread.
• Both Pumpernickel Bread and Wheat Reduced-calorie Bread offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 14 ounces.