Nutrients in 7 ounces of Rolls, pumpernickel

Rolls, pumpernickel.

baked cooked

Macros Ratio

Protein Fat Carbs

16%

75%

7 oz ▼

Macro Nutrients

Rolls, pumpernickel

Energy548 kcal

19%

Rolls, pumpernickel have 547.71234 kcal of Energy per 7 ounces, which is 19% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.56 g

5.73%

Rolls, pumpernickel have 5.556502 g of Fat per 7 ounces, which is 5.73% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.98 g

3.07%

Rolls, pumpernickel have 0.982310175 g of Saturated Fat per 7 ounces, which is 3.07% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

14%

Rolls, pumpernickel have 0.224244545 g of Omega 3 per 7 ounces, which is 14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.13 g

12.5%

Rolls, pumpernickel have 2.129330945 g of Omega 6 per 7 ounces, which is 12.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Rolls, pumpernickel have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate103 g

79%

Rolls, pumpernickel have 102.93419955 g of Carbohydrate per 7 ounces, which is 79% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.79 g

1.1%

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

Rolls, pumpernickel have 0.793786 g of Sugars per 7 ounces, which is 1.1% 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

Fiber10.7 g

28.2%

Rolls, pumpernickel have 10.716111 g of Fiber per 7 ounces, which is 28.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21.4 g

38.3%

Rolls, pumpernickel have 21.432222 g of Protein per 7 ounces, which is 38.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.75 mg

63%

Thiamine

Rolls, pumpernickel have 0.7540967 mg of Vitamin B1 per 7 ounces, which is 63% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.6 mg

45.8%

Riboflavin

Rolls, pumpernickel have 0.5953395 mg of Vitamin B2 per 7 ounces, which is 45.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.9 mg

37%

Niacin, nicotinic acid, niacinamide

Rolls, pumpernickel have 5.89386105 mg of Vitamin B3 per 7 ounces, which is 37% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.23 mg

24.6%

Pantothenic acid

Rolls, pumpernickel have 1.228383835 mg of Vitamin B5 per 7 ounces, which is 24.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15.3%

Pyridoxine

Rolls, pumpernickel have 0.1984465 mg of Vitamin B6 per 7 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9171 μg

42.7%

Folates and Folic Acid

Rolls, pumpernickel have 170.66399 μg of Vitamin B9 per 7 ounces, which is 42.7% 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 7 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 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.25 mg

8.33%

Tocopherols and Tocotrienols

Rolls, pumpernickel have 1.25021295 mg of Vitamin E per 7 ounces, which is 8.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.98 μg

2.5%

Phytomenadione or phylloquinone

Rolls, pumpernickel have 2.9766975 μg of Vitamin K per 7 ounces, which is 2.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rolls, pumpernickel

Calcium133 mg

13.3%

Rolls, pumpernickel have 132.959155 mg of Calcium per 7 ounces, which is 13.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.57 mg

63.3%

Rolls, pumpernickel have 0.569541455 mg of Copper per 7 ounces, which is 63.3% 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

Iron5.5 mg

69%

Rolls, pumpernickel have 5.5168127 mg of Iron per 7 ounces, which is 69% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium107 mg

25.5%

Rolls, pumpernickel have 107.16111 mg of Magnesium per 7 ounces, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.8 mg

165%

Rolls, pumpernickel have 3.788343685 mg of Manganese per 7 ounces, which is 165% 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

Phosphorus339 mg

48.5%

Rolls, pumpernickel have 339.343515 mg of Phosphorus per 7 ounces, which is 48.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium413 mg

12%

Rolls, pumpernickel have 412.76872 mg of Potassium per 7 ounces, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium55 μg

100%

Rolls, pumpernickel have 55.168127 μg of Selenium per 7 ounces, which is 100% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium976 mg

65%

Rolls, pumpernickel have 976.35678 mg of Sodium per 7 ounces, which is 65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.94 mg

26.7%

Rolls, pumpernickel have 2.9370082 mg of Zinc per 7 ounces, which is 26.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water63.5 g

1.7%

Rolls, pumpernickel have 63.50288 g of Water per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Rolls, pumpernickel:

7 ounces 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.
It also has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Rolls, pumpernickel:

7 ounces 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 7 ounces of Rolls, pumpernickel:

7 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 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 7 ounces of Rolls, pumpernickel

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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