Nutrients in 5 ounces of Pumpernickel Bread

Bread, pumpernickel.

baked cooked

Macros Ratio

Protein Fat Carbs

14%

11%

75%

5 oz ▼

Macro Nutrients

Pumpernickel Bread

Energy354 kcal

12.2%

Pumpernickel Bread has 354.36875 kcal of Energy per 5 ounces, which is 12.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.4 g

4.53%

Pumpernickel Bread has 4.3941725 g of Fat per 5 ounces, which is 4.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.62 g

1.94%

Pumpernickel Bread has 0.619436575 g of Saturated Fat per 5 ounces, which is 1.94% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

8.15%

Pumpernickel Bread has 0.1304077 g of Omega 3 per 5 ounces, which is 8.15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.62 g

9.55%

Pumpernickel Bread has 1.623008875 g of Omega 6 per 5 ounces, which is 9.55% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Pumpernickel Bread has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate67.3 g

51.8%

Pumpernickel Bread has 67.3300625 g of Carbohydrate per 5 ounces, which is 51.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.75 g

1.04%

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

Pumpernickel Bread has 0.75126175 g of Sugars per 5 ounces, which is 1.04% 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

Fiber9.2 g

24.2%

Pumpernickel Bread has 9.2135875 g of Fiber per 5 ounces, which is 24.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.3 g

22%

Pumpernickel Bread has 12.3320325 g of Protein per 5 ounces, which is 22% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.46 mg

38.6%

Thiamine

Pumpernickel Bread has 0.463514325 mg of Vitamin B1 per 5 ounces, which is 38.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.43 mg

33.3%

Riboflavin

Pumpernickel Bread has 0.432329875 mg of Vitamin B2 per 5 ounces, which is 33.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.4 mg

27.4%

Niacin, nicotinic acid, niacinamide

Pumpernickel Bread has 4.381415225 mg of Vitamin B3 per 5 ounces, which is 27.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.57 mg

11.5%

Pantothenic acid

Pumpernickel Bread has 0.5726599 mg of Vitamin B5 per 5 ounces, which is 11.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

13.7%

Pyridoxine

Pumpernickel Bread has 0.17860185 mg of Vitamin B6 per 5 ounces, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9132 μg

33%

Folates and Folic Acid

Pumpernickel Bread has 131.825175 μg of Vitamin B9 per 5 ounces, which is 33% 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 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

Pumpernickel Bread has 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

Pumpernickel Bread has 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 E0.6 mg

3.97%

Tocopherols and Tocotrienols

Pumpernickel Bread has 0.5953395 mg of Vitamin E per 5 ounces, which is 3.97% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.13 μg

0.94%

Phytomenadione or phylloquinone

Pumpernickel Bread has 1.13398 μg of Vitamin K per 5 ounces, which is 0.94% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pumpernickel Bread

Calcium96 mg

9.64%

Pumpernickel Bread has 96.3883 mg of Calcium per 5 ounces, which is 9.64% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.41 mg

45.2%

Pumpernickel Bread has 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

Iron4.07 mg

51%

Pumpernickel Bread has 4.06815325 mg of Iron per 5 ounces, which is 51% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium76.5 mg

18.2%

Pumpernickel Bread has 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

Manganese1.85 mg

80.4%

Pumpernickel Bread has 1.849804875 mg of Manganese per 5 ounces, which is 80.4% 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

Phosphorus252 mg

36%

Pumpernickel Bread has 252.31055 mg of Phosphorus per 5 ounces, which is 36% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium295 mg

8.67%

Pumpernickel Bread has 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

Selenium34.7 μg

63%

Pumpernickel Bread has 34.7281375 μg of Selenium per 5 ounces, which is 63% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium845 mg

56.3%

Pumpernickel Bread has 844.8151 mg of Sodium per 5 ounces, which is 56.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Pumpernickel Bread has 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

Water53.7 g

1.45%

Pumpernickel Bread has 53.7223025 g of Water per 5 ounces, which is 1.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Pumpernickel Bread:

5 ounces 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 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 Pumpernickel Bread:

5 ounces of Pumpernickel Bread 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 Pumpernickel Bread:

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

Compare Pumpernickel Bread with:

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

Food Info

Nutrients in 5 ounces of Pumpernickel Bread

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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