Comparing Nutrients in 1 kilogram Pumpernickel Bread VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Pumpernickel Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	86.2% 2500kcal	70% 2030kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	41.8% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	365% 475g	312% 405g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	31.6% 23g	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	171% 65g	316% 120g	38g per day for Men 19-50 years
Protein	155% 87g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Rye 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	273% 3.27mg	306% 3.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	235% 3.05mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.04mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	59.2% 0.77mg	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	233% 930μg	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.44% 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	28% 4.2mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	68% 680mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	148% 1.33mg	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	359% 28.7mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	197% 4.53mg	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	254% 1780mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	397% 5960mg	342% 5130mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	10.2% 379g	12.4% 460g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Rye Reduced-calorie Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Pumpernickel Bread versus 1 kg of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pumpernickel Bread vs Rye Reduced-calorie Bread:

• 1 kilogram of Pumpernickel Bread has 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.5 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Pumpernickel Bread and Rye Reduced-calorie Bread provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Rye Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Pumpernickel Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Pumpernickel Bread vs Rye Reduced-calorie Bread:

• 1 kilogram of Pumpernickel Bread has 2.2 times more Copper, 2.5 times more Magnesium, 2.9 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium and 2.2 times more Zinc than Rye Reduced-calorie Bread.
• Both Pumpernickel Bread and Rye Reduced-calorie Bread contain similar levels of Calcium, Iron, Selenium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpernickel Bread has 1.2 times more Energy, 2.2 times more Omega 3 and 1.6 times more Omega 6 than Rye Reduced-calorie Bread.
• While 1 kg of Rye Reduced-calorie Bread contains 4.3 times more Sugars and 1.8 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Rye Reduced-calorie Bread offer comparable quantities of Fat, Carbohydrate and Protein per one kilogram.