Comparing Nutrients in 1 kilogram 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	86.2% 2500kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	16.6% 5.3g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	365% 475g	378% 492g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	58% 42g	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	376% 143g	38g per day for Men 19-50 years
Protein	155% 87g	170% 95g	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	273% 3.27mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	235% 3.05mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.04mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	67% 0.87mg	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	205% 820μg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	68% 680mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	163% 1.47mg	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	469% 37.5mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	437% 10mg	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	206% 1440mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	445% 245μg	55μg per day for Men 19-50 years
Sodium	397% 5960mg	365% 5470mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	108% 12mg	11mg per day for Men 19-50 years
Water	10.2% 379g	9.65% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Toasted Oat Bran Reduced-calorie Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Pumpernickel Bread versus 1 kg of Toasted Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pumpernickel Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 1 kilogram of Pumpernickel Bread has 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 1 kg of Toasted Oat Bran Reduced-calorie Bread contains 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 one kilogram.
• 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 one kilogram.

Comparing minerals per 1 kilogram for Pumpernickel Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 1 kilogram of Pumpernickel Bread has 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 1 kg of Toasted Oat Bran Reduced-calorie Bread contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Oat Bran Reduced-calorie Bread contains 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 one kilogram.