Comparing Nutrients in 14 ounces Pumpernickel Bread VS 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	34.2% 992kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	5.5% 1.77g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	25.3% 0.4g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	36.6% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	126% 164g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	19.3% 14g	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	68% 25.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	56.7% 31.8g	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	108% 1.3mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	31.4% 0.41mg	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	92% 369μg	80.4% 321μg	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	11% 1.67mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	27% 270mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	128% 1.15mg	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	142% 11.4mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	190% 4.37mg	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	101% 706mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	177% 97μg	149% 81.8μg	55μg per day for Men 19-50 years
Sodium	158% 2365mg	121% 1822mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	4.07% 150g	4.93% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pumpernickel Bread vs Oat Bran Reduced-calorie Bread:

• Pumpernickel Bread has 1.5 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.5 times more Vitamin E than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 2.1 times more Vitamin K than Pumpernickel Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pumpernickel Bread vs Oat Bran Reduced-calorie Bread:

• Pumpernickel Bread has 1.3 times more Phosphorus, 2 times more Potassium, 1.3 times more Sodium and 1.4 times more Zinc than Oat Bran Reduced-calorie Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pumpernickel Bread has 1.2 times more Energy than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.4 times more Omega 6, 6.6 times more Sugars and 1.8 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per 14 oz.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.