Comparing Nutrients in 500 calories Rolls, pumpernickel VS Millet, puffed

Weight per 500 calories

• Rolls, pumpernickel: 181g
• Millet, puffed: 141g

Millet, puffed has 1.3 times more energy per unit of mass than Rolls, pumpernickel, which is high in comparison to other foods. Rolls, pumpernickel having high energy density.

Discover which food has more nutrients per 500 calories - Rolls, pumpernickel or Millet, puffed?

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Millet, puffed	13%	8%	79%

Macro Nutrients

	Rolls, pumpernickel	Millet, puffed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.23% 5.07g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	9.7% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	15.5% 2.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	87% 113g	130g per day for Men 19-50 years
Sugars	1% 0.72g	1.07% 0.78g	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	25.7% 9.8g	10% 3.8g	38g per day for Men 19-50 years
Protein	35% 19.6g	32.8% 18.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Millet, puffed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.4mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	39% 0.51mg	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	39% 156μg	28% 112μg	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% 0mg	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	7.6% 1.14mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.26% 2.7μg	1.65% 1.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Millet, puffed	Recommended Dietary Allowance
Calcium	12% 121mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	110% 0.99mg	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	63% 5.04mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	NA	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	44.3% 310mg	53.7% 376mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	1.66% 56.5mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	59.4% 891mg	0.47% 7.06mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.7mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.095% 3.53g	3700g per day for Men 19-50 years

Rolls, Pumpernickel VS Millet, Puffed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, pumpernickel or Millet, puffed?

Lets compare vitamin content per 500 calories of Rolls, pumpernickel vs Millet, puffed:

• 500 calories of Rolls, pumpernickel have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.4 times more Vitamin B9 than Millet, puffed.
• While 500 kcal of Millet, puffed contain 2.8 times more Vitamin B6 than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Millet, puffed provide similar amounts of Vitamin B3 per 500 calories.
• Both Rolls, pumpernickel as well as Millet, puffed 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 Rolls, pumpernickel vs Millet, puffed:

• 500 calories of Rolls, pumpernickel have 10.7 times more Calcium, 1.3 times more Iron, 6.7 times more Potassium, 12.3 times more Selenium, 126.2 times more Sodium and 1.2 times more Zinc than Millet, puffed.
• While 500 kcal of Millet, puffed contain 1.9 times more Copper and 1.5 times more Magnesium than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Millet, puffed contain similar levels of Phosphorus per 500 calories.
• 500 calories of Millet, puffed lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, pumpernickel have 1.3 times more Omega 3 and 2.6 times more Fiber than Millet, puffed.
• While 500 kcal of Millet, puffed contain 1.4 times more Omega 6 than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Millet, puffed offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Millet, puffed provide inadequate amounts of Omega 3