Comparing Nutrients in 14 ounces Pumpernickel Bread VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Pumpernickel Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	34.2% 992kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	7.43% 2.38g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	132% 172g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	NA	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	NA	38g per day for Men 19-50 years
Protein	61.7% 34.5g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Oatmeal 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	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	13.7% 0.18mg	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	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	27% 270mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	43.7% 0.39mg	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	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	93% 2.14mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	177% 97μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	158% 2365mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	4.07% 150g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Oatmeal Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Pumpernickel Bread versus 14 oz of Oatmeal 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 Oatmeal Reduced-calorie Bread:

• 14 ounces of Pumpernickel Bread have 2.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain more Vitamin B12 than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Pumpernickel Bread have insufficient amounts of Vitamin B12
• Both Pumpernickel Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

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

• 14 ounces of Pumpernickel Bread have 2.9 times more Copper, 1.2 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Sodium and 1.8 times more Zinc than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain 1.7 times more Calcium than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pumpernickel Bread have 1.5 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per 14 ounces.