Comparing Nutrients in 7 ounces Pumpernickel Bread VS 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% 496kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	62% 80.4g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	6.27% 4.54g	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% 13g	62.7% 24g	38g per day for Men 19-50 years
Protein	31% 17.3g	32.2% 18g	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% 0.65mg	60.7% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	11.8% 0.15mg	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% 185μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	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	5.56% 0.83mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13.5% 135mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	29.3% 0.26mg	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% 5.7mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	39% 0.9mg	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	50.5% 353mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	68% 1018mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.03% 75.2g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Rye Reduced-calorie Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Pumpernickel Bread versus 7 oz of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pumpernickel Bread vs Rye Reduced-calorie Bread:

• 7 ounces of Pumpernickel Bread have 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.5 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Pumpernickel Bread and Rye Reduced-calorie Bread provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Pumpernickel Bread as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Pumpernickel Bread vs Rye Reduced-calorie Bread:

• 7 ounces of Pumpernickel Bread have 2.2 times more Copper, 2.5 times more Magnesium, 2.9 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium and 2.2 times more Zinc than Rye Reduced-calorie Bread.
• Both Pumpernickel Bread and Rye Reduced-calorie Bread contain similar levels of Calcium, Iron, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpernickel Bread have 1.2 times more Energy, 2.2 times more Omega 3 and 1.6 times more Omega 6 than Rye Reduced-calorie Bread.
• While 7 oz of Rye Reduced-calorie Bread contain 4.3 times more Sugars and 1.8 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Rye Reduced-calorie Bread offer comparable quantities of Fat, Carbohydrate and Protein per seven ounces.