Comparing Nutrients in 1 pound 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	42% 1220kcal	39% 1134kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	9.96% 3.2g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 220g	166% 215g	130g per day for Men 19-50 years
Sugars	51% 37g	3.3% 2.4g	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	47.7% 18g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	68% 38g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Pumpernickel Bread	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	87.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	44% 0.57mg	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	70.3% 281μg	105% 422μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	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	14.5% 2.18mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	30% 299mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	145% 1.3mg	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	153% 12.2mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	257% 5.9mg	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	81.6% 572mg	115% 807mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	135% 2028mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Bread VS Pumpernickel Bread per 1 lb

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

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

• 1 pound of Oatmeal Bread has 1.2 times more Vitamin B1 than Pumpernickel Bread.
• While 1 lb 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 pound.
• 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 pound.

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

• 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.