Comparing Nutrients in 500 calories Pumpernickel Bread VS Rye Reduced-calorie Bread

Weight per 500 calories

• Pumpernickel Bread: 200g
• Rye Reduced-calorie Bread: 246g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	76.7% 100g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	7.78% 5.64g	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	34.2% 13g	77.8% 29.6g	38g per day for Men 19-50 years
Protein	31% 17.4g	40% 22.4g	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	54.5% 0.65mg	75.3% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.2mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	14.6% 0.19mg	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	46.5% 186μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.1% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 0.99mg	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	5.6% 0.84mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13.6% 136mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	63.8% 0.57mg	36.4% 0.33mg	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	71.8% 5.74mg	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	48.5% 1.1mg	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	51% 356mg	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	12.2% 416mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	79.5% 1192mg	84.2% 1264mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	2.05% 75.8g	3.06% 113g	3700g per day for Men 19-50 years

Pumpernickel Bread VS Rye Reduced-calorie Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pumpernickel Bread or Rye Reduced-calorie Bread?

Lets compare vitamin content per 500 calories of Pumpernickel Bread vs Rye Reduced-calorie Bread:

• 500 calories of Pumpernickel Bread have 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Rye Reduced-calorie Bread.
• While 500 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 500 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 500 calories.

Comparing minerals per 500 calories for Pumpernickel Bread vs Rye Reduced-calorie Bread:

• 500 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 500 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 500 calories.
• 500 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pumpernickel Bread have 1.8 times more Omega 3 and 1.3 times more Omega 6 than Rye Reduced-calorie Bread.
• While 500 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 500 calories.
• 500 calories of Rye Reduced-calorie Bread provide inadequate amounts of Omega 3