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

Weight per 300 calories

• Pumpernickel Bread: 120g
• White Reduced-calorie Bread: 145g

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

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

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Pumpernickel Bread	White 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	3.74% 3.62g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.52g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	4.53% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	49.4% 64.2g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	9.5% 6.9g	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	37% 14g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	White 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	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	4.7% 0.061mg	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	34.4% 138μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.81% 0.72mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.8% 0.96μg	0.72% 0.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	53% 0.48mg	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	57.8% 4.62mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	24.6% 0.57mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	7.34% 250mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	53.5% 29.4μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	47.7% 715mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.23% 45.5g	1.7% 62g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Pumpernickel Bread have 2.5 times more Vitamin B6 than White Reduced-calorie Bread.
• While 300 kcal of White Reduced-calorie Bread contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Pumpernickel Bread.
• Both Pumpernickel Bread and White Reduced-calorie Bread provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Pumpernickel Bread have insufficient amounts of Vitamin B12
• 300 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin B6
• Both Pumpernickel Bread as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Pumpernickel Bread have 1.9 times more Magnesium, 2.8 times more Manganese, 1.2 times more Phosphorus and 2.3 times more Potassium than White Reduced-calorie Bread.
• While 300 kcal of White Reduced-calorie Bread contain 1.7 times more Calcium, 1.4 times more Copper and 1.3 times more Iron than Pumpernickel Bread.
• Both Pumpernickel Bread and White Reduced-calorie Bread contain similar levels of Selenium, Sodium and Zinc per 300 calories.
• 300 calories of White Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pumpernickel Bread have 2.7 times more Omega 3 and 1.8 times more Omega 6 than White Reduced-calorie Bread.
• While 300 kcal of White Reduced-calorie Bread contain 10.8 times more Sugars and 1.8 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and White Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of White Reduced-calorie Bread provide inadequate amounts of Omega 3 and Omega 6