Nutrients in 5 ounces of Rolls, pumpernickel

Rolls, pumpernickel.

baked cooked

Macros Ratio

Protein Fat Carbs

16%

75%

5 oz ▼

Macro Nutrients

Rolls, pumpernickel

Energy391 kcal

13.5%

Rolls, pumpernickel have 391.2231 kcal of Energy per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.97 g

4.1%

Rolls, pumpernickel have 3.96893 g of Fat per 5 ounces, which is 4.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.7 g

2.2%

Rolls, pumpernickel have 0.701650125 g of Saturated Fat per 5 ounces, which is 2.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

10%

Rolls, pumpernickel have 0.160174675 g of Omega 3 per 5 ounces, which is 10% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.52 g

8.95%

Rolls, pumpernickel have 1.520950675 g of Omega 6 per 5 ounces, which is 8.95% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Rolls, pumpernickel have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate73.5 g

56.6%

Rolls, pumpernickel have 73.52442825 g of Carbohydrate per 5 ounces, which is 56.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.57 g

0.78%

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

Rolls, pumpernickel have 0.56699 g of Sugars per 5 ounces, which is 0.78% 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

Fiber7.65 g

20%

Rolls, pumpernickel have 7.654365 g of Fiber per 5 ounces, which is 20% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15.3 g

27.3%

Rolls, pumpernickel have 15.30873 g of Protein per 5 ounces, which is 27.3% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.54 mg

45%

Thiamine

Rolls, pumpernickel have 0.5386405 mg of Vitamin B1 per 5 ounces, which is 45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.43 mg

32.7%

Riboflavin

Rolls, pumpernickel have 0.4252425 mg of Vitamin B2 per 5 ounces, which is 32.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.2 mg

26.3%

Niacin, nicotinic acid, niacinamide

Rolls, pumpernickel have 4.20990075 mg of Vitamin B3 per 5 ounces, which is 26.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.88 mg

17.5%

Pantothenic acid

Rolls, pumpernickel have 0.877417025 mg of Vitamin B5 per 5 ounces, which is 17.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

11%

Pyridoxine

Rolls, pumpernickel have 0.1417475 mg of Vitamin B6 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9122 μg

30.5%

Folates and Folic Acid

Rolls, pumpernickel have 121.90285 μg of Vitamin B9 per 5 ounces, which is 30.5% 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 5 ounces, 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 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.89 mg

5.95%

Tocopherols and Tocotrienols

Rolls, pumpernickel have 0.89300925 mg of Vitamin E per 5 ounces, which is 5.95% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.13 μg

1.77%

Phytomenadione or phylloquinone

Rolls, pumpernickel have 2.1262125 μg of Vitamin K per 5 ounces, which is 1.77% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rolls, pumpernickel

Calcium95 mg

9.5%

Rolls, pumpernickel have 94.970825 mg of Calcium per 5 ounces, which is 9.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.41 mg

45.2%

Rolls, pumpernickel have 0.406815325 mg of Copper per 5 ounces, which is 45.2% 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

Iron3.94 mg

49.3%

Rolls, pumpernickel have 3.9405805 mg of Iron per 5 ounces, which is 49.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium76.5 mg

18.2%

Rolls, pumpernickel have 76.54365 mg of Magnesium per 5 ounces, which is 18.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.7 mg

118%

Rolls, pumpernickel have 2.705959775 mg of Manganese per 5 ounces, which is 118% 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

Phosphorus242 mg

34.6%

Rolls, pumpernickel have 242.388225 mg of Phosphorus per 5 ounces, which is 34.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium295 mg

8.67%

Rolls, pumpernickel have 294.8348 mg of Potassium per 5 ounces, which is 8.67% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium39.4 μg

71.6%

Rolls, pumpernickel have 39.405805 μg of Selenium per 5 ounces, which is 71.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium697 mg

46.5%

Rolls, pumpernickel have 697.3977 mg of Sodium per 5 ounces, which is 46.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Rolls, pumpernickel have 2.097863 mg of Zinc per 5 ounces, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water45.4 g

1.23%

Rolls, pumpernickel have 45.3592 g of Water per 5 ounces, which is 1.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Rolls, pumpernickel:

5 ounces 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 5 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Rolls, pumpernickel:

5 ounces 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, Potassium and Zinc.

Macronutrients in 5 ounces of Rolls, pumpernickel:

5 ounces 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.
The product has trace amounts of Saturated Fat and Sugars.

Compare Rolls, pumpernickel with:

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Food Info

Nutrients in 5 ounces of Rolls, pumpernickel

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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