Nutrients in 300 calories of Rolls, pumpernickel

Rolls, pumpernickel.

baked cooked

Weight per 300 Calories

Rolls, pumpernickel

109g

Rolls, pumpernickel has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

16%

75%

300 kcal ▼

Macro Nutrients

Rolls, pumpernickel

Energy300 kcal

10.3%

Rolls, pumpernickel have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.04 g

3.14%

Rolls, pumpernickel have 3.0434782608696 g of Fat per 300 calories, which is 3.14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.54 g

1.7%

Rolls, pumpernickel have 0.53804347826087 g of Saturated Fat per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.68%

Rolls, pumpernickel have 0.12282608695652 g of Omega 3 per 300 calories, which is 7.68% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.17 g

6.86%

Rolls, pumpernickel have 1.1663043478261 g of Omega 6 per 300 calories, which is 6.86% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Rolls, pumpernickel have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate56.4 g

43.4%

Rolls, pumpernickel have 56.380434782609 g of Carbohydrate per 300 calories, which is 43.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.43 g

0.6%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Rolls, pumpernickel have 0.43478260869565 g of Sugars per 300 calories, which is 0.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber5.87 g

15.4%

Rolls, pumpernickel have 5.8695652173913 g of Fiber per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.7 g

21%

Rolls, pumpernickel have 11.739130434783 g of Protein per 300 calories, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rolls, pumpernickel

Vitamin A0 μg

RAE, retinol activity equivalents

Rolls, pumpernickel have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg

34.4%

Thiamine

Rolls, pumpernickel have 0.41304347826087 mg of Vitamin B1 per 300 calories, which is 34.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.33 mg

25%

Riboflavin

Rolls, pumpernickel have 0.32608695652174 mg of Vitamin B2 per 300 calories, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.23 mg

20%

Niacin, nicotinic acid, niacinamide

Rolls, pumpernickel have 3.2282608695652 mg of Vitamin B3 per 300 calories, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.67 mg

13.5%

Pantothenic acid

Rolls, pumpernickel have 0.67282608695652 mg of Vitamin B5 per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.36%

Pyridoxine

Rolls, pumpernickel have 0.10869565217391 mg of Vitamin B6 per 300 calories, which is 8.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B993 μg

23.4%

Folates and Folic Acid

Rolls, pumpernickel have 93.478260869565 μg of Vitamin B9 per 300 calories, which is 23.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Rolls, pumpernickel have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Rolls, pumpernickel have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Rolls, pumpernickel have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.68 mg

4.57%

Tocopherols and Tocotrienols

Rolls, pumpernickel have 0.68478260869565 mg of Vitamin E per 300 calories, which is 4.57% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.63 μg

1.36%

Phytomenadione or phylloquinone

Rolls, pumpernickel have 1.6304347826087 μg of Vitamin K per 300 calories, which is 1.36% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rolls, pumpernickel

Calcium73 mg

7.3%

Rolls, pumpernickel have 72.826086956522 mg of Calcium per 300 calories, which is 7.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.31 mg

34.7%

Rolls, pumpernickel have 0.31195652173913 mg of Copper per 300 calories, which is 34.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.02 mg

37.8%

Rolls, pumpernickel have 3.0217391304348 mg of Iron per 300 calories, which is 37.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium58.7 mg

14%

Rolls, pumpernickel have 58.695652173913 mg of Magnesium per 300 calories, which is 14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.08 mg

90%

Rolls, pumpernickel have 2.075 mg of Manganese per 300 calories, which is 90% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus186 mg

26.6%

Rolls, pumpernickel have 185.86956521739 mg of Phosphorus per 300 calories, which is 26.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium226 mg

6.65%

Rolls, pumpernickel have 226.08695652174 mg of Potassium per 300 calories, which is 6.65% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium30.2 μg

55%

Rolls, pumpernickel have 30.217391304348 μg of Selenium per 300 calories, which is 55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium535 mg

35.7%

Rolls, pumpernickel have 534.78260869565 mg of Sodium per 300 calories, which is 35.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.6 mg

14.6%

Rolls, pumpernickel have 1.6086956521739 mg of Zinc per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water34.8 g

0.94%

Rolls, pumpernickel have 34.782608695652 g of Water per 300 calories, which is 0.94% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Rolls, pumpernickel:

300 calories of Rolls, pumpernickel is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It has a good amount of Vitamin B5 and Vitamin B6.
It also has some Vitamin E.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Rolls, pumpernickel:

300 calories of Rolls, pumpernickel has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Phosphorus, Selenium and Sodium.
It also has a good amount of Calcium, Magnesium and Zinc.
This food has some Potassium.

Macronutrients in 300 calories of Rolls, pumpernickel:

300 calories of Rolls, pumpernickel is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 3 and Fiber.
It also has some Fat and Omega 6.
While 300 calories of product has trace amounts of Saturated Fat, it has no Sugars.

Compare Rolls, pumpernickel with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Rolls, pumpernickel

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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