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

Weight per 300 calories

• Pumpernickel Bread: 120g
• Toasted Oat Bran Reduced-calorie Bread: 126g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Pumpernickel Bread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.72g	4.9% 4.77g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.52g	2.08% 0.67g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	9.57% 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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	7.27% 5.27g	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	47.2% 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	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	32.7% 0.39mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	8.4% 0.11mg	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	25.7% 103μg	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	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.8% 0.96μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	8.54% 85.4mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	20.5% 0.18mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	55% 1.26mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	7.34% 250mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	53.5% 29.4μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	47.7% 715mg	45.8% 687mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.23% 45.5g	1.2% 45g	3700g per day for Men 19-50 years

Pumpernickel Bread VS Toasted Oat Bran Reduced-calorie Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pumpernickel Bread or Toasted Oat Bran Reduced-calorie Bread?

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

• 300 calories of Pumpernickel Bread have 1.3 times more Vitamin B2, 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Toasted Oat Bran Reduced-calorie Bread.
• While 300 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.4 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 300 calories.
• 300 calories of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B5
• Both Pumpernickel Bread as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Pumpernickel Bread have 1.9 times more Copper, 1.2 times more Manganese and 1.6 times more Potassium than Toasted Oat Bran Reduced-calorie Bread.
• While 300 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.4 times more Iron than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Calcium, Magnesium, Phosphorus, Selenium, Sodium and Zinc per 300 calories.
• 300 calories of Toasted Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Toasted Oat Bran Reduced-calorie Bread contain 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 Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.