Comparing Nutrients in 14 ounces Pumpernickel Bread VS Toasted Oat Bran Reduced-calorie Bread

Macros Ratio

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

Macro Nutrients

	Pumpernickel Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	34.2% 992kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	6.57% 2.1g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	43.5% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	150% 195g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	23% 16.7g	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	149% 56.8g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Toasted 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	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	26.6% 0.35mg	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	81.4% 325μg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	27% 270mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	65% 0.58mg	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	186% 15mg	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	174% 4mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	177% 97μg	177% 97μg	55μg per day for Men 19-50 years
Sodium	158% 2365mg	145% 2171mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	4.07% 150g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Toasted Oat Bran Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Pumpernickel Bread versus 14 oz of Toasted Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Pumpernickel Bread have 1.4 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin E than Toasted Oat Bran Reduced-calorie Bread.
• While 14 oz of Toasted Oat Bran Reduced-calorie Bread contain 1.3 times more Vitamin B3 than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• Both Pumpernickel Bread as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Pumpernickel Bread have 2 times more Copper, 1.3 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium and 1.2 times more Zinc than Toasted Oat Bran Reduced-calorie Bread.
• While 14 oz of Toasted Oat Bran Reduced-calorie Bread contain 1.3 times more Iron than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Calcium, Magnesium, Selenium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Oat Bran Reduced-calorie Bread contain 1.3 times more Omega 3, 1.6 times more Omega 6, 7.9 times more Sugars and 2.2 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 14 ounces.