Comparing Nutrients in 1 pound Pumpernickel Bread VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Pumpernickel Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	39% 1134kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	34.4% 5.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 215g	151% 196g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	70.5% 39.5g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Oatmeal 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	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.6% 14mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	15.7% 0.2mg	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	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	31% 308mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	50% 0.45mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	106% 2.44mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	180% 2703mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	4.65% 172g	5.4% 200g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Oatmeal Reduced-calorie Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Pumpernickel Bread versus 1 lb of Oatmeal 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 Oatmeal Reduced-calorie Bread:

• 1 pound of Pumpernickel Bread has 2.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 1 lb of Oatmeal Reduced-calorie Bread contains more Vitamin B12 than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Pumpernickel Bread have insufficient amounts of Vitamin B12
• Both Pumpernickel Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in one pound.

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

• 1 pound of Pumpernickel Bread has 2.9 times more Copper, 1.2 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Sodium and 1.8 times more Zinc than Oatmeal Reduced-calorie Bread.
• While 1 lb of Oatmeal Reduced-calorie Bread contains 1.7 times more Calcium than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pumpernickel Bread has 1.5 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per one pound.