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

Weight per 500 calories

• Pumpernickel Bread: 200g
• Wheat Reduced-calorie Bread: 230g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	6.94% 6.73g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	6.05% 1.94g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	75.3% 98g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	11.8% 8.55g	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	5.15% 3.73g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.2% 13g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	31% 17.4g	55% 30.7g	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	54.5% 0.65mg	67.2% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.2mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	10.6% 0.14mg	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	52.4% 210μg	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	0.26% 0.23mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	0.38% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13.6% 136mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	63.8% 0.57mg	43.8% 0.39mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	121% 2.8mg	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	49% 343mg	700mg per day for Men 19-50 years
Potassium	12.2% 416mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	79.5% 1192mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	2.05% 75.8g	2.47% 91g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Pumpernickel Bread have 1.9 times more Vitamin B2 and 1.8 times more Vitamin B6 than Wheat Reduced-calorie Bread.
• While 500 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 500 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 500 calories.

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

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.