Nutrients in 14 ounces of Pumpernickel Bread

Bread, pumpernickel.

baked cooked

Macros Ratio

Protein Fat Carbs

14%

11%

75%

14 oz ▼

Macro Nutrients

Pumpernickel Bread

Energy992 kcal

34.2%

Pumpernickel Bread has 992.2325 kcal of Energy per 14 ounces, which is 34.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat12.3 g

12.7%

Pumpernickel Bread has 12.303683 g of Fat per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.73 g

5.42%

Pumpernickel Bread has 1.73442241 g of Saturated Fat per 14 ounces, which is 5.42% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23%

Pumpernickel Bread has 0.36514156 g of Omega 3 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.54 g

26.7%

Pumpernickel Bread has 4.54442485 g of Omega 6 per 14 ounces, which is 26.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Pumpernickel Bread has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate189 g

145%

Pumpernickel Bread has 188.524175 g of Carbohydrate per 14 ounces, which is 145% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.1 g

2.9%

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

Pumpernickel Bread has 2.1035329 g of Sugars per 14 ounces, which is 2.9% 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

Fiber25.8 g

68%

Pumpernickel Bread has 25.798045 g of Fiber per 14 ounces, which is 68% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein34.5 g

61.7%

Pumpernickel Bread has 34.529691 g of Protein per 14 ounces, which is 61.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pumpernickel Bread

Vitamin A0 μg

RAE, retinol activity equivalents

Pumpernickel Bread has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.3 mg

108%

Thiamine

Pumpernickel Bread has 1.29784011 mg of Vitamin B1 per 14 ounces, which is 108% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.2 mg

93%

Riboflavin

Pumpernickel Bread has 1.21052365 mg of Vitamin B2 per 14 ounces, which is 93% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312.3 mg

76.7%

Niacin, nicotinic acid, niacinamide

Pumpernickel Bread has 12.26796263 mg of Vitamin B3 per 14 ounces, which is 76.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.6 mg

32%

Pantothenic acid

Pumpernickel Bread has 1.60344772 mg of Vitamin B5 per 14 ounces, which is 32% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.5 mg

38.5%

Pyridoxine

Pumpernickel Bread has 0.50008518 mg of Vitamin B6 per 14 ounces, which is 38.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9369 μg

92%

Folates and Folic Acid

Pumpernickel Bread has 369.11049 μg of Vitamin B9 per 14 ounces, which is 92% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Pumpernickel Bread has 0 μg of Vitamin B12 per 14 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

Pumpernickel Bread has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Pumpernickel Bread has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.67 mg

11%

Tocopherols and Tocotrienols

Pumpernickel Bread has 1.6669506 mg of Vitamin E per 14 ounces, which is 11% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.18 μg

2.65%

Phytomenadione or phylloquinone

Pumpernickel Bread has 3.175144 μg of Vitamin K per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pumpernickel Bread

Calcium270 mg

27%

Pumpernickel Bread has 269.88724 mg of Calcium per 14 ounces, which is 27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.14 mg

127%

Pumpernickel Bread has 1.13908291 mg of Copper per 14 ounces, which is 127% 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

Iron11.4 mg

142%

Pumpernickel Bread has 11.3908291 mg of Iron per 14 ounces, which is 142% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium214 mg

51%

Pumpernickel Bread has 214.32222 mg of Magnesium per 14 ounces, which is 51% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.18 mg

225%

Pumpernickel Bread has 5.17945365 mg of Manganese per 14 ounces, which is 225% 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

Phosphorus706 mg

101%

Pumpernickel Bread has 706.46954 mg of Phosphorus per 14 ounces, which is 101% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium826 mg

24.3%

Pumpernickel Bread has 825.53744 mg of Potassium per 14 ounces, which is 24.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium97 μg

177%

Pumpernickel Bread has 97.238785 μg of Selenium per 14 ounces, which is 177% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2365 mg

158%

Pumpernickel Bread has 2365.48228 mg of Sodium per 14 ounces, which is 158% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.87 mg

53.4%

Pumpernickel Bread has 5.8740164 mg of Zinc per 14 ounces, which is 53.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water150 g

4.07%

Pumpernickel Bread has 150.422447 g of Water per 14 ounces, which is 4.07% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Pumpernickel Bread:

14 ounces of Pumpernickel Bread has outstanding amounts of Vitamin B1, Vitamin B2 and Vitamin B9.
It is an excellent source of Vitamin B3, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin E.
This food has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Pumpernickel Bread:

14 ounces of Pumpernickel Bread has outstanding amounts of Copper, Iron, Manganese, Phosphorus, Selenium and Sodium.
It is an excellent source of Calcium, Magnesium, Potassium and Zinc.

Macronutrients in 14 ounces of Pumpernickel Bread:

14 ounces of Pumpernickel Bread has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 3, Omega 6, Fiber and Protein.
It also has a good amount of Fat.
This food has some Saturated Fat and Sugars.

Compare Pumpernickel Bread with:

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

Food Info

Nutrients in 14 ounces of Pumpernickel Bread

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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