Comparing Nutrients in 1 kilogram 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	86.2% 2500kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	365% 475g	333% 433g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	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	171% 65g	NA	38g per day for Men 19-50 years
Protein	155% 87g	136% 76g	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	273% 3.27mg	290% 3.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	235% 3.05mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	189% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.04mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	34.6% 0.45mg	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	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.22% 2mg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	68% 680mg	115% 1150mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	110% 0.99mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	234% 5.4mg	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	254% 1780mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	418% 230μg	55μg per day for Men 19-50 years
Sodium	397% 5960mg	259% 3880mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	10.2% 379g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Oatmeal Reduced-calorie Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Pumpernickel Bread versus 1 kg of Oatmeal 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 Oatmeal Reduced-calorie Bread:

• 1 kilogram of Pumpernickel Bread has 2.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 1 kg of Oatmeal Reduced-calorie Bread contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Pumpernickel Bread vs Oatmeal Reduced-calorie Bread:

• 1 kilogram of Pumpernickel Bread has 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 1 kg of Oatmeal Reduced-calorie Bread contains 1.7 times more Calcium than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpernickel Bread has 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 one kilogram.