Comparing Nutrients in 1 kilogram Oatmeal Bread VS Pumpernickel Bread

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Oatmeal Bread	Pumpernickel Bread	Recommended Dietary Allowance
Energy	93% 2690kcal	86.2% 2500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	22% 7.03g	13.7% 4.37g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	67.4% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	373% 485g	365% 475g	130g per day for Men 19-50 years
Sugars	112% 81.4g	7.3% 5.3g	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	105% 40g	171% 65g	38g per day for Men 19-50 years
Protein	150% 84g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Pumpernickel Bread	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	273% 3.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	235% 3.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	81% 4.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	97% 1.26mg	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	155% 620μg	233% 930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.5% 0.3μg	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	32% 4.8mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	66% 660mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	319% 2.87mg	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	338% 27mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	567% 13mg	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	180% 1260mg	254% 1780mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	445% 245μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	397% 5960mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	135% 15mg	11mg per day for Men 19-50 years
Water	9.9% 367g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Bread VS Pumpernickel Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Oatmeal Bread versus 1 kg of Pumpernickel Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oatmeal Bread vs Pumpernickel Bread:

• 1 kilogram of Oatmeal Bread has 1.2 times more Vitamin B1 than Pumpernickel Bread.
• While 1 kg of Pumpernickel Bread contains 1.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oatmeal Bread.
• Both Oatmeal Bread and Pumpernickel Bread provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per one kilogram.
• Both Oatmeal Bread as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oatmeal Bread vs Pumpernickel Bread:

• 1 kg of Pumpernickel Bread contains 1.4 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Oatmeal Bread.
• Both Oatmeal Bread and Pumpernickel Bread contain similar levels of Calcium, Iron and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oatmeal Bread has 1.4 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 6 and 15.4 times more Sugars than Pumpernickel Bread.
• While 1 kg of Pumpernickel Bread contains 1.6 times more Fiber than Oatmeal Bread.
• Both Oatmeal Bread and Pumpernickel Bread offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one kilogram.