Comparing Nutrients in 300 calories Pumpernickel Bread VS Oat Bran Reduced-calorie Bread

Weight per 300 calories

• Pumpernickel Bread: 120g
• Oat Bran Reduced-calorie Bread: 149g

Pumpernickel Bread has 1.2 times more energy per 100g than Oat Bran Reduced-calorie Bread. It has high energy density when compared to other foods. Oat Bran Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - Pumpernickel Bread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.72g	4.92% 4.78g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.52g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	7.25% 5.25g	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	20.5% 7.8g	47% 18g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	21.3% 12g	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	32.7% 0.39mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	12% 0.15mg	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	28% 112μg	30.2% 121μg	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	3.36% 0.5mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.8% 0.96μg	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	48.3% 0.43mg	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	43% 3.44mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	71.4% 1.64mg	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	30.5% 214mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	7.34% 250mg	4.48% 152mg	3400mg per day for Men 19-50 years
Selenium	53.5% 29.4μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	47.7% 715mg	45.7% 685mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	14.2% 1.57mg	11mg per day for Men 19-50 years
Water	1.23% 45.5g	1.86% 68.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pumpernickel Bread vs Oat Bran Reduced-calorie Bread:

• Pumpernickel Bread has 1.2 times more Vitamin B2 and 1.2 times more Vitamin E than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Pumpernickel Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Pumpernickel Bread vs Oat Bran Reduced-calorie Bread:

• Pumpernickel Bread has 1.6 times more Potassium than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.3 times more Copper, 1.4 times more Iron and 1.3 times more Magnesium than Pumpernickel Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Calcium, Manganese, Phosphorus, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oat Bran Reduced-calorie Bread contains 1.3 times more Fat, 1.4 times more Omega 3, 1.7 times more Omega 6, 8.3 times more Sugars and 2.3 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.