Comparing Nutrients in 1 pound Pumpernickel Bread VS Toasted Oatmeal Bread

Macros Ratio

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

Macro Nutrients

	Pumpernickel Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	39% 1134kcal	45.7% 1324kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 215g	184% 239g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	55.3% 40g	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	77.6% 29.5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.6% 14mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	23.4% 0.3mg	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	105% 422μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.36mg	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	12.7% 1.9mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	31% 308mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	114% 1.03mg	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	163% 13mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	202% 4.64mg	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	115% 807mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	180% 2703mg	147% 2204mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	4.65% 172g	3.82% 142g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Pumpernickel Bread has 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.
• While 1 lb of Toasted Oatmeal Bread contains 1.3 times more Vitamin E than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oatmeal Bread provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• Both Pumpernickel Bread as well as Toasted Oatmeal 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 Pumpernickel Bread vs Toasted Oatmeal Bread:

• 1 pound of Pumpernickel Bread has 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, 1.2 times more Sodium and 1.3 times more Zinc than Toasted Oatmeal Bread.
• Both Pumpernickel Bread and Toasted Oatmeal Bread contain similar levels of Calcium, Iron and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

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