Comparing Nutrients in 100 calories Pumpernickel Bread VS Rye Reduced-calorie Bread

Weight per 100 calories

• Pumpernickel Bread: 40g
• Rye Reduced-calorie Bread: 49.3g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	15.3% 20g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	1.56% 1.13g	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	6.84% 2.6g	15.6% 5.9g	38g per day for Men 19-50 years
Protein	6.2% 3.48g	8% 4.5g	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	11% 0.13mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.73% 1.24mg	7.8% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	2.93% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.88% 0.05mg	2.9% 0.038mg	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	9.3% 37.2μg	7.14% 28.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.82% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	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	1.1% 0.17mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.74% 37.4mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	7.28% 0.066mg	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	14.4% 1.15mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	5.14% 21.6mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	9.7% 0.22mg	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	10% 71.2mg	5.5% 38.4mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.2mg	1.4% 48.3mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.61% 22.7g	3700g per day for Men 19-50 years

Pumpernickel Bread VS Rye Reduced-calorie Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pumpernickel Bread or Rye Reduced-calorie Bread?

Lets compare vitamin content per 100 calories of Pumpernickel Bread vs Rye Reduced-calorie Bread:

• 100 calories of Pumpernickel Bread have 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Rye Reduced-calorie Bread.
• While 100 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 100 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 100 calories.

Comparing minerals per 100 calories for Pumpernickel Bread vs Rye Reduced-calorie Bread:

• 100 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 100 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 100 calories.
• 100 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pumpernickel Bread have 1.8 times more Omega 3 and 1.3 times more Omega 6 than Rye Reduced-calorie Bread.
• While 100 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 100 calories.
• 100 calories of Rye Reduced-calorie Bread provide inadequate amounts of Omega 3