Comparing Nutrients in 1 kilogram 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	86.2% 2500kcal	69.3% 2010kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	365% 475g	318% 413g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	48.6% 35.2g	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	171% 65g	316% 120g	38g per day for Men 19-50 years
Protein	155% 87g	143% 80g	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	273% 3.27mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	235% 3.05mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	235% 37.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.04mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	79.2% 1.03mg	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	233% 930μg	203% 810μg	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	28% 4.2mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	68% 680mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	323% 2.9mg	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	359% 28.7mg	394% 31.5mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	479% 11mg	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	254% 1780mg	199% 1390mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	375% 206μg	55μg per day for Men 19-50 years
Sodium	397% 5960mg	306% 4590mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	10.2% 379g	12.4% 460g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.