Comparing Nutrients in 1 pound 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	39% 1134kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 215g	141% 184g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	77.6% 29.5g	143% 54.4g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	73.7% 41.3g	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	124% 1.5mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.6% 14mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	27% 0.35mg	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	105% 422μg	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2% 1.8mg	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	12.7% 1.9mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	31% 308mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	67% 0.6mg	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	163% 13mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	89.3% 2.05mg	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	115% 807mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	180% 2703mg	155% 2327mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	4.65% 172g	5.64% 209g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.