Comparing Nutrients in 1 pound Toasted Oatmeal Bread VS Pumpernickel Bread

Macros Ratio

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

Macro Nutrients

	Toasted Oatmeal Bread	Pumpernickel Bread	Recommended Dietary Allowance
Energy	45.7% 1324kcal	39% 1134kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	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	184% 239g	166% 215g	130g per day for Men 19-50 years
Sugars	55.3% 40g	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	51.3% 19.5g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	131% 1.57mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	87.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	60% 240μg	105% 422μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	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	16% 2.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	32.7% 327mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	167% 13.3mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	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	88.8% 621mg	115% 807mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	147% 2204mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	3.82% 142g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oatmeal Bread VS Pumpernickel Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Oatmeal Bread vs Pumpernickel Bread:

• 1 pound of Toasted Oatmeal Bread has 1.3 times more Vitamin E than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 1.3 times more Vitamin B2, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Pumpernickel Bread provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• Both Toasted 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 Toasted Oatmeal Bread vs Pumpernickel Bread:

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Oatmeal Bread has 1.5 times more Fat, 1.7 times more Saturated Fat, 1.5 times more Omega 6 and 16.7 times more Sugars than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 1.5 times more Fiber than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Pumpernickel Bread offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one pound.