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

Macros Ratio

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

Macro Nutrients

	Pumpernickel Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	39% 1134kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	17.8% 17.2g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 215g	172% 223g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	26.3% 19g	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	171% 65g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Toasted 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	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.6% 14mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	30.4% 0.39mg	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	93% 372μg	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	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	31% 308mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	74% 0.67mg	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	213% 17mg	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	198% 4.56mg	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	93% 653mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	180% 2703mg	165% 2481mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Toasted Oat Bran Reduced-calorie Bread per 1 lb

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

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

• 1 pound of Pumpernickel Bread has 1.4 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin E than Toasted Oat Bran Reduced-calorie Bread.
• While 1 lb of Toasted Oat Bran Reduced-calorie Bread contains 1.3 times more Vitamin B3 than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• Both Pumpernickel Bread as well as Toasted Oat Bran Reduced-calorie 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 Oat Bran Reduced-calorie Bread:

• 1 pound of Pumpernickel Bread has 2 times more Copper, 1.3 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium and 1.2 times more Zinc than Toasted Oat Bran Reduced-calorie Bread.
• While 1 lb of Toasted Oat Bran Reduced-calorie Bread contains 1.3 times more Iron than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Calcium, Magnesium, Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Oat Bran Reduced-calorie Bread contains 1.3 times more Omega 3, 1.6 times more Omega 6, 7.9 times more Sugars and 2.2 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one pound.