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

Weight per 300 calories

• Pumpernickel Bread: 120g
• Wheat Reduced-calorie Bread: 138g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Pumpernickel Bread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.72g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.52g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	8.95% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	45% 58.7g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	7.07% 5.13g	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	3.1% 2.24g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	40.4% 15.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	33% 18.4g	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	32.7% 0.39mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	6.4% 0.083mg	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	31.5% 126μg	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	0.15% 0.14mg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.8% 0.96μg	0.23% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	26.3% 0.24mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	14% 59.4mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	72.7% 1.67mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	7.34% 250mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	53.5% 29.4μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	47.7% 715mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	1.23% 45.5g	1.48% 54.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Pumpernickel Bread have 1.9 times more Vitamin B2 and 1.8 times more Vitamin B6 than Wheat Reduced-calorie Bread.
• While 300 kcal of Wheat Reduced-calorie Bread contain 1.4 times more Vitamin B3 than Pumpernickel Bread.
• Both Pumpernickel Bread and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• Both Pumpernickel Bread as well as Wheat 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 Wheat Reduced-calorie Bread:

• 300 calories of Pumpernickel Bread have 1.5 times more Copper, 1.2 times more Potassium and 1.6 times more Sodium than Wheat Reduced-calorie Bread.
• While 300 kcal of Wheat Reduced-calorie Bread contain 2.8 times more Calcium and 1.4 times more Selenium than Pumpernickel Bread.
• Both Pumpernickel Bread and Wheat Reduced-calorie Bread contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Wheat Reduced-calorie Bread contain 8.1 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Pumpernickel Bread.
• Both Pumpernickel Bread and Wheat Reduced-calorie Bread offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per 300 calories.