Comparing Nutrients in 300 calories Pumpernickel Bread VS Oatmeal Reduced-calorie Bread

Weight per 300 calories

• Pumpernickel Bread: 120g
• Oatmeal Reduced-calorie Bread: 143g

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 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.72g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.52g	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	47.6% 62g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	20.5% 7.8g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	19.4% 11g	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	32.7% 0.39mg	41.4% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	4.95% 0.064mg	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	19.6% 78.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.95% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.32% 0.29mg	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	3.36% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.8% 0.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	15.7% 0.14mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	8.16% 34.3mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	33.5% 0.77mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	7.34% 250mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	53.5% 29.4μg	59.7% 33μg	55μg per day for Men 19-50 years
Sodium	47.7% 715mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	1.23% 45.5g	1.7% 63g	3700g per day for Men 19-50 years

Pumpernickel Bread VS Oatmeal Reduced-calorie Bread Nutrients Per 300 Kcal

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

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

• 300 calories of Pumpernickel Bread have 2.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 300 kcal of Oatmeal Reduced-calorie Bread contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B5 than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin B6
• Both Pumpernickel Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Pumpernickel Bread have 2.4 times more Copper, 1.9 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Oatmeal Reduced-calorie Bread.
• While 300 kcal of Oatmeal Reduced-calorie Bread contain 2 times more Calcium than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread contain similar levels of Iron and Selenium per 300 calories.
• 300 calories of Oatmeal Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pumpernickel Bread have 1.2 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• While 300 kcal of Oatmeal Reduced-calorie Bread contain 1.3 times more Omega 6 than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Oatmeal Reduced-calorie Bread provide inadequate amounts of Omega 3