Comparing Nutrients in 100 grams Pumpernickel Bread VS 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	8.62% 250kcal	7.5% 217kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3% 2.92g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	6.74% 1.15g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	5.1% 3.7g	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	2.23% 1.62g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17% 6.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	23.8% 13.3g	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	27.3% 0.33mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	4.6% 0.06mg	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	23.3% 93μg	22.8% 91μg	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	0.11% 0.1mg	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	2.8% 0.42mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	6.8% 68mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	19% 0.17mg	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	36% 2.87mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	52.6% 1.2mg	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	25.4% 178mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	6.1% 208mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	39.7% 596mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.02% 38g	1.07% 39.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Wheat Reduced-calorie Bread per 100 g

Compare the macro and micronutrient content in 100 g of Pumpernickel Bread versus 100 g of Wheat Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pumpernickel Bread vs Wheat Reduced-calorie Bread:

• 100 grams of Pumpernickel Bread have 2.2 times more Vitamin B2, 2.1 times more Vitamin B6 and 1.8 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Pumpernickel Bread and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Pumpernickel Bread as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Pumpernickel Bread vs Wheat Reduced-calorie Bread:

• 100 grams of Pumpernickel Bread have 1.7 times more Copper, 1.3 times more Magnesium, 1.4 times more Potassium and 1.8 times more Sodium than Wheat Reduced-calorie Bread.
• While 100 g of Wheat Reduced-calorie Bread contain 2.4 times more Calcium than Pumpernickel Bread.
• Both Pumpernickel Bread and Wheat Reduced-calorie Bread contain similar levels of Iron, Manganese, Phosphorus, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Wheat Reduced-calorie Bread contain 1.9 times more Saturated Fat, 7 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Pumpernickel Bread.
• Both Pumpernickel Bread and Wheat Reduced-calorie Bread offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 100 grams.