Comparing Nutrients in 300 calories Pumpernickel Bread VS Rye Reduced-calorie Bread

Weight per 300 calories

• Pumpernickel Bread: 120g
• Rye Reduced-calorie Bread: 148g

Pumpernickel Bread has 1.2 times more energy per 100g than Rye Reduced-calorie Bread. It has high energy density when compared to other foods. Rye Reduced-calorie Bread having above average energy density.

Discover which food has more nutrients per 300 calories - Pumpernickel Bread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.72g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.52g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	6.17% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	46% 60g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	4.67% 3.4g	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	20.5% 7.8g	46.7% 17.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	24% 13.4g	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	32.7% 0.39mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	8.78% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	8.75% 0.11mg	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	28% 112μg	21.4% 85.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.46% 0.059μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.66% 0.59mg	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	3.36% 0.5mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.8% 0.96μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	22% 0.2mg	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	43% 3.44mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	29% 0.67mg	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	30.5% 214mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	7.34% 250mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	53.5% 29.4μg	75% 41.2μg	55μg per day for Men 19-50 years
Sodium	47.7% 715mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	1.23% 45.5g	1.84% 68g	3700g per day for Men 19-50 years

Pumpernickel Bread VS Rye Reduced-calorie Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pumpernickel Bread or Rye Reduced-calorie Bread?

Lets compare vitamin content per 300 calories of Pumpernickel Bread vs Rye Reduced-calorie Bread:

• 300 calories of Pumpernickel Bread have 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 1.4 times more Vitamin B1 than Pumpernickel Bread.
• Both Pumpernickel Bread and Rye Reduced-calorie Bread provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 300 calories.
• Both Pumpernickel Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Pumpernickel Bread vs Rye Reduced-calorie Bread:

• 300 calories of Pumpernickel Bread have 1.8 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 1.4 times more Calcium, 1.3 times more Iron and 1.4 times more Selenium than Pumpernickel Bread.
• Both Pumpernickel Bread and Rye Reduced-calorie Bread contain similar levels of Sodium per 300 calories.
• 300 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pumpernickel Bread have 1.8 times more Omega 3 and 1.3 times more Omega 6 than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 2.3 times more Fiber and 1.3 times more Protein than Pumpernickel Bread.
• Both Pumpernickel Bread and Rye Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Rye Reduced-calorie Bread provide inadequate amounts of Omega 3