Nutrients in 500 calories of Pumpernickel Bread

Bread, pumpernickel.

baked cooked

Weight per 500 Calories

Pumpernickel Bread

200g

Pumpernickel Bread has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

11%

75%

500 kcal ▼

Macro Nutrients

Pumpernickel Bread

Energy500 kcal

17.2%

Pumpernickel Bread has 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

Fat6.2 g

6.4%

Pumpernickel Bread has 6.2 g of Fat per 500 calories, which is 6.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.87 g

2.73%

Pumpernickel Bread has 0.874 g of Saturated Fat per 500 calories, which is 2.73% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.18 g

11.5%

Pumpernickel Bread has 0.184 g of Omega 3 per 500 calories, which is 11.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.3 g

13.5%

Pumpernickel Bread has 2.29 g of Omega 6 per 500 calories, which is 13.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Pumpernickel Bread has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate95 g

73%

Pumpernickel Bread has 95 g of Carbohydrate per 500 calories, which is 73% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.06 g

1.46%

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

Pumpernickel Bread has 1.06 g of Sugars per 500 calories, which is 1.46% 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

Fiber13 g

34.2%

Pumpernickel Bread has 13 g of Fiber per 500 calories, which is 34.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.4 g

31%

Pumpernickel Bread has 17.4 g of Protein per 500 calories, which is 31% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.65 mg

54.5%

Thiamine

Pumpernickel Bread has 0.654 mg of Vitamin B1 per 500 calories, which is 54.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.61 mg

47%

Riboflavin

Pumpernickel Bread has 0.61 mg of Vitamin B2 per 500 calories, which is 47% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.2 mg

38.6%

Niacin, nicotinic acid, niacinamide

Pumpernickel Bread has 6.182 mg of Vitamin B3 per 500 calories, which is 38.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.81 mg

16%

Pantothenic acid

Pumpernickel Bread has 0.808 mg of Vitamin B5 per 500 calories, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19.4%

Pyridoxine

Pumpernickel Bread has 0.252 mg of Vitamin B6 per 500 calories, which is 19.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9186 μg

46.5%

Folates and Folic Acid

Pumpernickel Bread has 186 μg of Vitamin B9 per 500 calories, which is 46.5% 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 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

Pumpernickel Bread has 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

Pumpernickel Bread has 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 E0.84 mg

5.6%

Tocopherols and Tocotrienols

Pumpernickel Bread has 0.84 mg of Vitamin E per 500 calories, which is 5.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.6 μg

1.33%

Phytomenadione or phylloquinone

Pumpernickel Bread has 1.6 μg of Vitamin K per 500 calories, which is 1.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pumpernickel Bread

Calcium136 mg

13.6%

Pumpernickel Bread has 136 mg of Calcium per 500 calories, which is 13.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.57 mg

63.8%

Pumpernickel Bread has 0.574 mg of Copper per 500 calories, which is 63.8% 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

Iron5.74 mg

71.8%

Pumpernickel Bread has 5.74 mg of Iron per 500 calories, which is 71.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium108 mg

25.7%

Pumpernickel Bread has 108 mg of Magnesium per 500 calories, which is 25.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.6 mg

113%

Pumpernickel Bread has 2.61 mg of Manganese per 500 calories, which is 113% 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

Phosphorus356 mg

51%

Pumpernickel Bread has 356 mg of Phosphorus per 500 calories, which is 51% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium416 mg

12.2%

Pumpernickel Bread has 416 mg of Potassium per 500 calories, which is 12.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium49 μg

89%

Pumpernickel Bread has 49 μg of Selenium per 500 calories, which is 89% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1192 mg

79.5%

Pumpernickel Bread has 1192 mg of Sodium per 500 calories, which is 79.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.96 mg

27%

Pumpernickel Bread has 2.96 mg of Zinc per 500 calories, which is 27% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water75.8 g

2.05%

Pumpernickel Bread has 75.8 g of Water per 500 calories, which is 2.05% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Pumpernickel Bread:

500 calories of Pumpernickel Bread 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 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 Pumpernickel Bread:

500 calories of Pumpernickel Bread 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 Pumpernickel Bread:

500 calories of Pumpernickel Bread 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 Pumpernickel Bread with:

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

Food Info

Nutrients in 500 calories of Pumpernickel Bread

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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