Comparing Nutrients in 1 pound Pumpernickel Bread VS Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Pumpernickel Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	39% 1134kcal	31.4% 912kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	42% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 215g	144% 187g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	22% 16g	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	143% 54.4g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	64.8% 36.3g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	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	124% 1.5mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.6% 14mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	44.6% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	36% 0.47mg	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	92% 367μg	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	12.7% 1.9mg	8.47% 1.27mg	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	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	31% 308mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	147% 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	163% 13mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	217% 5mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	170% 93μg	55μg per day for Men 19-50 years
Sodium	180% 2703mg	139% 2082mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	4.65% 172g	5.64% 209g	3700g per day for Men 19-50 years

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

• Pumpernickel Bread has 1.5 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.5 times more Vitamin E than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 2.1 times more Vitamin K than Pumpernickel Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Pumpernickel Bread has 1.3 times more Phosphorus, 2 times more Potassium, 1.3 times more Sodium and 1.4 times more Zinc than Oat Bran Reduced-calorie Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pumpernickel Bread has 1.2 times more Energy than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.4 times more Omega 6, 6.6 times more Sugars and 1.8 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per 1 lb.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.