Nutrients in 500 calories of Rolls, pumpernickel

Rolls, pumpernickel.

baked cooked

Weight per 500 Calories

Rolls, pumpernickel

181g

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

Macros Ratio

Protein Fat Carbs

16%

75%

500 kcal ▼

Macro Nutrients

Rolls, pumpernickel

Energy500 kcal

17.2%

Rolls, pumpernickel have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.07 g

5.23%

Rolls, pumpernickel have 5.0724637681159 g of Fat per 500 calories, which is 5.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.9 g

2.8%

Rolls, pumpernickel have 0.89673913043478 g of Saturated Fat per 500 calories, which is 2.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.8%

Rolls, pumpernickel have 0.20471014492754 g of Omega 3 per 500 calories, which is 12.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.94 g

11.4%

Rolls, pumpernickel have 1.9438405797101 g of Omega 6 per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Rolls, pumpernickel have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate94 g

72.3%

Rolls, pumpernickel have 93.967391304348 g of Carbohydrate per 500 calories, which is 72.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.72 g

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

Rolls, pumpernickel have 0.72463768115942 g of Sugars per 500 calories, which is 1% 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

Fiber9.8 g

25.7%

Rolls, pumpernickel have 9.7826086956522 g of Fiber per 500 calories, which is 25.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19.6 g

35%

Rolls, pumpernickel have 19.565217391304 g of Protein per 500 calories, which is 35% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.69 mg

57.4%

Thiamine

Rolls, pumpernickel have 0.68840579710145 mg of Vitamin B1 per 500 calories, which is 57.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.54 mg

42%

Riboflavin

Rolls, pumpernickel have 0.54347826086957 mg of Vitamin B2 per 500 calories, which is 42% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.4 mg

33.6%

Niacin, nicotinic acid, niacinamide

Rolls, pumpernickel have 5.3804347826087 mg of Vitamin B3 per 500 calories, which is 33.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.12 mg

22.4%

Pantothenic acid

Rolls, pumpernickel have 1.1213768115942 mg of Vitamin B5 per 500 calories, which is 22.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

14%

Pyridoxine

Rolls, pumpernickel have 0.18115942028986 mg of Vitamin B6 per 500 calories, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9156 μg

39%

Folates and Folic Acid

Rolls, pumpernickel have 155.79710144928 μg of Vitamin B9 per 500 calories, which is 39% 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 500 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 500 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.14 mg

7.6%

Tocopherols and Tocotrienols

Rolls, pumpernickel have 1.1413043478261 mg of Vitamin E per 500 calories, which is 7.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.7 μg

2.26%

Phytomenadione or phylloquinone

Rolls, pumpernickel have 2.7173913043478 μg of Vitamin K per 500 calories, which is 2.26% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rolls, pumpernickel

Calcium121 mg

12%

Rolls, pumpernickel have 121.3768115942 mg of Calcium per 500 calories, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

57.8%

Rolls, pumpernickel have 0.51992753623188 mg of Copper per 500 calories, which is 57.8% 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

Iron5.04 mg

63%

Rolls, pumpernickel have 5.036231884058 mg of Iron per 500 calories, which is 63% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium98 mg

23.3%

Rolls, pumpernickel have 97.826086956522 mg of Magnesium per 500 calories, which is 23.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.46 mg

150%

Rolls, pumpernickel have 3.4583333333333 mg of Manganese per 500 calories, which is 150% 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

Phosphorus310 mg

44.3%

Rolls, pumpernickel have 309.78260869565 mg of Phosphorus per 500 calories, which is 44.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium377 mg

11%

Rolls, pumpernickel have 376.8115942029 mg of Potassium per 500 calories, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium50.4 μg

92%

Rolls, pumpernickel have 50.36231884058 μg of Selenium per 500 calories, which is 92% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium891 mg

59.4%

Rolls, pumpernickel have 891.30434782609 mg of Sodium per 500 calories, which is 59.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.7 mg

24.4%

Rolls, pumpernickel have 2.6811594202899 mg of Zinc per 500 calories, which is 24.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water58 g

1.57%

Rolls, pumpernickel have 57.971014492754 g of Water per 500 calories, which is 1.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Rolls, pumpernickel:

500 calories of Rolls, pumpernickel is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
It has a good amount of Vitamin B6 and Vitamin E.
While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Rolls, pumpernickel:

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

Macronutrients in 500 calories of Rolls, pumpernickel:

500 calories of Rolls, pumpernickel is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3 and Omega 6.
It also has some Fat and Saturated Fat.
The product has trace amounts of Sugars.

Compare Rolls, pumpernickel with:

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

Food Info

Nutrients in 500 calories of Rolls, pumpernickel

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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