Nutrients in 7 ounces of Pumpernickel Bread

Bread, pumpernickel.

baked cooked

Macros Ratio

Protein Fat Carbs

14%

11%

75%

7 oz ▼

Macro Nutrients

Pumpernickel Bread

Energy496 kcal

17%

Pumpernickel Bread has 496.11625 kcal of Energy per 7 ounces, which is 17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.15 g

6.34%

Pumpernickel Bread has 6.1518415 g of Fat per 7 ounces, which is 6.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.87 g

2.7%

Pumpernickel Bread has 0.867211205 g of Saturated Fat per 7 ounces, which is 2.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.18 g

11.4%

Pumpernickel Bread has 0.18257078 g of Omega 3 per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.27 g

13.4%

Pumpernickel Bread has 2.272212425 g of Omega 6 per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Pumpernickel Bread has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate94 g

72.5%

Pumpernickel Bread has 94.2620875 g of Carbohydrate per 7 ounces, which is 72.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.05 g

1.45%

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

Pumpernickel Bread has 1.05176645 g of Sugars per 7 ounces, which is 1.45% 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%

Pumpernickel Bread has 12.8990225 g of Fiber per 7 ounces, which is 34% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.3 g

31%

Pumpernickel Bread has 17.2648455 g of Protein per 7 ounces, 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.65 mg

54%

Thiamine

Pumpernickel Bread has 0.648920055 mg of Vitamin B1 per 7 ounces, which is 54% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.61 mg

46.6%

Riboflavin

Pumpernickel Bread has 0.605261825 mg of Vitamin B2 per 7 ounces, which is 46.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.13 mg

38.3%

Niacin, nicotinic acid, niacinamide

Pumpernickel Bread has 6.133981315 mg of Vitamin B3 per 7 ounces, which is 38.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.8 mg

16%

Pantothenic acid

Pumpernickel Bread has 0.80172386 mg of Vitamin B5 per 7 ounces, 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

19.2%

Pyridoxine

Pumpernickel Bread has 0.25004259 mg of Vitamin B6 per 7 ounces, which is 19.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9185 μg

46%

Folates and Folic Acid

Pumpernickel Bread has 184.555245 μg of Vitamin B9 per 7 ounces, which is 46% 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 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

Pumpernickel Bread has 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

Pumpernickel Bread has 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 E0.83 mg

5.56%

Tocopherols and Tocotrienols

Pumpernickel Bread has 0.8334753 mg of Vitamin E per 7 ounces, which is 5.56% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.6 μg

1.32%

Phytomenadione or phylloquinone

Pumpernickel Bread has 1.587572 μg of Vitamin K per 7 ounces, which is 1.32% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pumpernickel Bread

Calcium135 mg

13.5%

Pumpernickel Bread has 134.94362 mg of Calcium per 7 ounces, which is 13.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.57 mg

63.3%

Pumpernickel Bread has 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

Iron5.7 mg

71%

Pumpernickel Bread has 5.69541455 mg of Iron per 7 ounces, which is 71% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium107 mg

25.5%

Pumpernickel Bread has 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

Manganese2.6 mg

113%

Pumpernickel Bread has 2.589726825 mg of Manganese per 7 ounces, 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

Phosphorus353 mg

50.5%

Pumpernickel Bread has 353.23477 mg of Phosphorus per 7 ounces, which is 50.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium413 mg

12%

Pumpernickel Bread has 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

Selenium48.6 μg

88.4%

Pumpernickel Bread has 48.6193925 μg of Selenium per 7 ounces, which is 88.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1183 mg

79%

Pumpernickel Bread has 1182.74114 mg of Sodium per 7 ounces, which is 79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.94 mg

26.7%

Pumpernickel Bread has 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

Water75.2 g

2.03%

Pumpernickel Bread has 75.2112235 g of Water per 7 ounces, which is 2.03% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Pumpernickel Bread:

7 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 7 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Pumpernickel Bread:

7 ounces 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 7 ounces of Pumpernickel Bread:

7 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 and Saturated Fat.
The product has trace amounts of Sugars.

Compare Pumpernickel Bread with:

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Food Info

Nutrients in 7 ounces of Pumpernickel Bread

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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