Comparing Nutrients in 100 calories Pumpernickel Bread VS Oat Bran Reduced-calorie Bread

Weight per 100 calories

• Pumpernickel Bread: 40g
• Oat Bran Reduced-calorie Bread: 49.8g

Pumpernickel Bread has 1.2 times more energy per 100g than Oat Bran Reduced-calorie Bread. It has high energy density when compared to other foods. Oat Bran Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - Pumpernickel Bread or Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Pumpernickel Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	3.17% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	16% 20.5g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	2.4% 1.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	15.7% 5.97g	38g per day for Men 19-50 years
Protein	6.2% 3.48g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.73% 1.24mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.88% 0.05mg	3.94% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.3% 37.2μg	10% 40.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.1% 0.17mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	0.7% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.84% 28.4mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14.4% 1.15mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	5.14% 21.6mg	6.5% 27.4mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	24% 0.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10% 71.2mg	9.88% 69mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.2mg	1.5% 50.7mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	4.75% 0.52mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pumpernickel Bread vs Oat Bran Reduced-calorie Bread:

• Pumpernickel Bread has 1.2 times more Vitamin B2 and 1.2 times more Vitamin E than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Pumpernickel Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Pumpernickel Bread vs Oat Bran Reduced-calorie Bread:

• Pumpernickel Bread has 1.6 times more Potassium than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.3 times more Copper, 1.4 times more Iron and 1.3 times more Magnesium than Pumpernickel Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Calcium, Manganese, Phosphorus, Selenium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oat Bran Reduced-calorie Bread contains 1.3 times more Fat, 1.4 times more Omega 3, 1.7 times more Omega 6, 8.3 times more Sugars and 2.3 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.