Comparing Nutrients in 500 calories Pumpernickel Bread VS Oat Bran Reduced-calorie Bread

Weight per 500 calories

• Pumpernickel Bread: 200g
• Oat Bran Reduced-calorie Bread: 249g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	8.2% 7.96g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	79% 103g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	12% 8.76g	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	34.2% 13g	78.6% 30g	38g per day for Men 19-50 years
Protein	31% 17.4g	35.5% 20g	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	54.5% 0.65mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	39% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.2mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	19.7% 0.26mg	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	46.5% 186μg	50.4% 201μg	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	5.6% 0.84mg	4.64% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	3.52% 4.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13.6% 136mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	63.8% 0.57mg	80.4% 0.72mg	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	71.8% 5.74mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	119% 2.74mg	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	51% 356mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	12.2% 416mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	93% 51.2μg	55μg per day for Men 19-50 years
Sodium	79.5% 1192mg	76% 1142mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	2.05% 75.8g	3.1% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.