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Comparing Nutrients in 100 calories Protein BreadVS Pumpernickel Bread

Weight per 100 calories

Protein Bread
40.8g
Pumpernickel Bread
40g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 100 calories - Protein Bread or Pumpernickel Bread?

Macros Ratio

Protein Fat Carbs

Protein Bread
20%
8%
72%
Pumpernickel Bread
14%
11%
75%
100 kcal ▼

Macro Nutrients

Protein Breadvs Pumpernickel Bread
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.93%0.9g
Fat
1.28%1.24g
0.9 gvs1.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.42%0.14g
Saturated Fat
0.55%0.17g
0.14 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.5%0.024g
Omega 3
2.3%0.037g
0.024 gvs0.037 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.3%0.39g
Omega 6
2.7%0.46g
0.39 gvs0.46 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.8%18g
Carbohydrate
14.6%19g
18 gvs19 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.81%0.59g
Sugars
0.29%0.21g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.59 gvs0.21 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.22%1.22g
Fiber
6.84%2.6g
1.22 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber
8.8%4.94g
Protein
6.2%3.48g
4.94 gvs3.48 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Protein Breadvs Pumpernickel Bread
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12.2%0.15mg
Vitamin B1
11%0.13mg
Thiamine
0.15 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.4%0.16mg
Vitamin B2
9.4%0.12mg
Riboflavin
0.16 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.75mg
Vitamin B3
7.73%1.24mg
Niacin, nicotinic acid, niacinamide
1.75 mgvs1.24 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.43%0.17mg
Vitamin B5
3.23%0.16mg
Pantothenic acid
0.17 mgvs0.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.23%0.029mg
Vitamin B6
3.88%0.05mg
Pyridoxine
0.029 mgvs0.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12%47.3μg
Vitamin B9
9.3%37.2μg
Folates and Folic Acid
47.3 μgvs37.2 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.98%0.15mg
Vitamin E
1.1%0.17mg
Tocopherols and Tocotrienols
0.15 mgvs0.17 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.44%0.53μg
Vitamin K
0.27%0.32μg
Phytomenadione or phylloquinone
0.53 μgvs0.32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Protein Breadvs Pumpernickel Bread
5.06%50.6mg
Calcium
2.7%27mg
50.6 mgvs27 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg
Copper
12.8%0.11mg
0.17 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21%1.7mg
Iron
14.4%1.15mg
1.7 mgvs1.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.3%26.5mg
Magnesium
5.14%21.6mg
26.5 mgvs21.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.6mg
Manganese
22.7%0.52mg
0.6 mgvs0.52 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Baked Products rich in Molybdenum
10.8%75.5mg
Phosphorus
10%71.2mg
75.5 mgvs71.2 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.87%131mg
Potassium
2.45%83.2mg
131 mgvs83.2 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24.4%13.4μg
Selenium
18%9.8μg
13.4 μgvs9.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%165mg
Sodium
16%238mg
165 mgvs238 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.75%0.74mg
Zinc
5.4%0.59mg
0.74 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.44%16.3g
Water
0.41%15g
16.3 gvs15 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Protein Bread vs Pumpernickel Bread:
Comparing minerals per 100 calories for Protein Bread vs Pumpernickel Bread:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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